20 6/4″ Deficit strict HSPU for time*
*Row 150m every time you break the set

6 Mile Assault Bike
Rest 3 minutes
1 Mile Assault Bike (Max effort)

Tabata:

4 Rounds of:

Min 1- plank hold

Min 2- suitcase situp

Min 3- hallow rocks

Min 4- evil wheels

 

20 Min. Group Stretch

 

Score: Total Reps

 

PostWOD:

400m run

AMRAP 12 MIN

1 "Alec Smith Complex" (4 pull-ups, 3 c2b, 2 bar MU)
8 Shoulder to OH 165/110 lbs
16/12 Assault bike cal

AFAP (As Fast As Possible)
5 rounds for time of
14 Burpee Box Jump Over 60/50cm
7 Push Presses 60/40kg

1,6km run

8 Rounds
25 Calorie row
Rest 45 seconds

Pause power position clean and jerk 4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95%

SP: 5-3-1 (75, 85, 95%)

Deadlift- 4x3 working to heaviest load

 

Deadlift 8 Min. EMOM

2 reps @ 55% of 1RM

 

3RFT

100 du (200 singles)

50 situps

25 superman

 

Score: EMOM weight/Time

 

PostWOD:

250m row/200m run

Barbell goodmornings

20 spidey lunges