Mittwoch

Warm up

10 x

10 Swings

10/8 cal Row

Strenght

5 Sets

5 Backsquats AHAP

15 Russian Swings

Metcon 

For Time

75 American Swings

100 Hand to Hand Swigs

125 Russian Swings

Every Break 12/10 cal Erg of Choice

T.C. 20 Min

10k Challenger

Finish the 500 Reps with Russian Swings after the Metcon