4RFT
60 du´s
9/6 strict HSPU
3/2 rope climb

TC 10

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 walking front kicks
5 ground to overhead
5 hip rotations per
5 inchworms

Metcon/*Rx(15)
3rds
20 hrpu
15 *c2b(mod as needed)
10 cleans 115/75-*135/95

@ 21:00 min mark
2x200m sprint on the 2 min

@26:00
otm 6-hang clean-climb to hvy

Finisher
2 min hip opener
2 min low back smash
2 min lax ball
1 min IT stretch
1 min plank
15 side plank punch through

Strength: 15 mins to build upto a heavy complex of:-
1 strict press
1 push press/jerk
1 split jerk

Wod: 3RFT
400m run
20 T2B
20 front squats@40/30

Strength: hardest movement first , if you can strict press it you can push and split it. Aim to go heavy.

Wod: we've been working on ranges and pacing so test out your hard work on this Wod. Don't start off to fast and break down T2B sensibly to avoid singles in round 3.

3 Rounds of:
1a) Banded Facepulls x 20-25. No rest.
1b) Stretched Plank x 15-20s. No rest.

Complete as many rounds as possible in 20 minutes of:

• 5 chest-to-bar pull-ups
• 10 wall-ball shots
• 15 kettlebell swings

Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell

5 rounds for time

21 KB Swings (optionally russian, banded)
25+25kg Suitcase carry (100kg/2x men, or 70kg/2x women, or split barbell)
15 Box Jumps/person in team

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

Double Unders technique at 17:00

Skill: HSPU
Emom: Eve :- HSPU odd:- DU

Wod: 4rds weight x reps
Min 1: power clean
Min 2: front squat
Min 3: thruster
Min 4: rest

Skills: HSPU progressions then an Emom with a chance to practice DUs also.

Wod: you pick your own weight ! The aim should be to keep moving as much as possible, so be sensible picking weight.

Bars and Bells
27 Deadlifts
21 Hang power cleans
15 Front squats
9 Jerks
-3 minute rest-
9 Jerks
15 Front squats
21 Hang power cleans
27 Deadlifts
60/45
This should be heavy. If you know it's too heavy, scale the weight by 10 or 20%.

Trap 3 KB Shrugs: 3 x 10-15 each position - front, side, behind back. Rest 60s.

• 1 Count a top of each rep.