FunctionalCross-Berlin

Strength :
EMOM x 12
Min 1: 8 Romanian DL (50% 1RPM Deadlift)
Min 2: 12 alt. DB Lunges ( RX:22,5/15kg)

Just 12 min but the next day starts with careful get up and sit down. 🙂

Check this out.

Metcon
4 Rounds for Time

600 m Row
6 Single Devil Presses
6 Bar MU
RX+25/17,5
RX: 22,5/15
SC1: 20/12,5
Sc2: 17,5/10

My Time RX+20:45