• WARMUP
  • Dyanic

  • METCON (open athletes)
  • 16 min ALT EMOM
  • O: 12 UB Wallballs 20/14
  • E: Bike :45 @ easy pace

  • METCON (not doing open)
  • 16 min ALT EMOM
  • O: 15 Wallballs 20/14
  • E: 15/10 Calorie Row

  • STRENGTH (optional)
  • Thruster 3×10 45/35 (empty Barbell)