We end the week with some accessory work and a quick metcon. For the accessory work, try to get all of this done in the time allotted taking small breaks when needed (not wanted :)). Farmer’s carries should be heavy and challenging. HS holds should be as long as possible with active shoulders, and L-sits should be done on the lowest parallettes as possible.
Our metcon is meant to be short and sweet so don’t hold back. Go as fast as you can with good form and pull the chain out of the rower.
In 20min, accumulate:
4x200m Farmer’s Carry, AHAP
5min Handstand Hold
50 Air Squats