Atarim
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:

 

Strength:
Chinups

5 sets:
ME 1 arm chinup/ archer chinup / strict chinup / supine ring row

use exercise that you can perform no less than 3 reps and no more than 8 reps (add weight if needed)

 

Metcon:
400m run
15 pullups
400m run
15 pushups
400m run
15 HSPU
400m
15 burpees

 

Dizengoff
Strength:
Chinups

5 sets:
ME 1 arm chinup/ archer chinup / strict chinup / supine ring row

use exercise that you can perform no less than 3 reps and no more than 8 reps (add weight if needed)
Metcon:

3RFT
1 min Max effort OHS 40/25
1min Max effort wallballs
1 min Max effort Jumping airsquat
1 min rest

Post your scores to the Whiteboard.