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A) Strength:
In 20Min.: Build up & aim for 3-5 working sets:
8-6 Back Squat @RPE 8 (RIR 2)
10-8 DB/KB Z-Press @RPE 7 (RIR 3)
B) Metcon:
8Min. AMRAP: Kettlebell Flow
5 Russian KB Swing
4 Goblet Squat
4 KB Hang Power Snatch (24/16)
Scale the weight to go for a good Flow.
Further Scale: use a Dumbbell
