https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be

Strength:
Gymnastic push by ability.

1) 5*ME Bench dips
2) 5*ME Bar dips
3) 5*5-10 Ring dips (add weight if needed)

Skill:Wall wallks

MetCon: In teams of 2 complete
200m Partner carry (sandbag carry)
30 wall walks
1k run (both parnters have to cross the finish line at the same time)!!!

*Ask coach for scailing options,

Speed squat

High bar back squat 10*2*50-70% ME
MetCon: 5 RFT

Stairs run

5 Front squats (Use same weight as on monday)

10 straight leg sit ups (weighted)