WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!

Build up to a TM in 25 min

1 Squat Snatch

@ 70-80% of today´s TM

40 min @ 60-70 % of max HR

400 m run
3 Rounds of
12 KB swings
10 Ring Rows
8 Push-ups

3 Rounds

4 - 3 - 2

30s rest between sets, new round every 05:00

@ 65-70% of max BS / add weight to previous week

15 - 14 - 13 - 12 - 11 - 10

Wallballs 9/6 kg
20 Double unders after every set

Timecap 7min

For time:

YGIG
50 Cal Row
80 Hang power cleans 60/40 kg
60 Box jumps
80 Shoulder to Overhead 50/35 kg
60 Toes to bars
80 Power Snatches 40/30 kg
60 Push-ups
50 Cal Row

Timecap 32min

40 min running clock:

400m run
3 Rounds
5 Pull up
2 Wall walk
8 Alt DB Snatch 22,5/15kg

Zone 2 / Yellow

3 Rounds

5 - 4 - 3

30s rest between sets, new round every 05:00
@ 60% of max BS / add weight to previous week

For time:
12 Alt step back lunge (back rack) 60/40kg
12 Wall ball 9/6kg
10 Alt step back lunge (front rack)
10 Wall ball
8 Alt step back lunge (overhead)
8 Wall ball

TC 4min