Metcon

5 rounds for time

10 clean and jerk 50/35 kg
20 kb swing 24/16 kg
25/18 cal erg

Tc 20 min

Core

12 x 40 sec on / 20 sec off (12min):

  1. plank with leg raises
  2. Chinese plank with leg raises
  3. side plank hold left
  4. side plank hold right

https://m.youtube.com/watch?v=yrIG6yGPdkk

https://m.youtube.com/watch?v=s1MeMvqSNqA