500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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7x1
1 =
4 Hang Power Cleans
3 Front Squat
2 Push Jerk
Use a weight that ables you to complete unbroken
RPE 7
with running clock perform a set at 000,130,300,430,600,730, 900

4 rounds:
1) 5min monostructural (2 x 1,5min easy / 1min medium)
2) 5min AMRAP of choice

For time
400m run
40 plate ground to overhead 15/10
30 plate reverse lunge 15/10
400m run
30 plate ground to overhead
20 plate reverse lunge
400m run
20 plate ground to overhead
10 plate reverse lunge

10 min EMOM
5x death lift 50-60%

3 rounds
5/5 Snatch+Tempo Press
5/5 Renegade Row
5/5 Modified Crab Reach

Wod

Teams of 2 I go U go
Buy in: 50 Box Jump
300 Am Swing
Cash Out: 50 Box Jump
Tc: 20’

EMOM 10:
10-13 Push-ups

Score: Total reps

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0:00-6:00

For time: 100 Squat jumps

06:00-12:00

For time: 100 Jumping lunges

12:00-

ME Wall sit

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WARM-UP:

30-20-10
Air squat
Lunge step
*30sec Wall sit after every round

then,

2min per side Hip & quad stretch

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For time :

Buy-in Run 2400m

3 rounds

20 GTOH w/ Plate
10 Plate over Burpees
30 Lunge Step

Cash-Out Run 1600m

10-9-8-...-2-1
Deadlift
Push press

A,
For time:
10 Push Press@84/57kg
5 Rope Climbs
8 Push Press
4 Rope Climbs
6 Push Press
3 Rope Climbs
4 Push Press
2 Rope Climbs
2 Push Press
1 Rope Climb

Goal: Sub 10 min

B,
For distance:
Sandbag Bear Hug Carry, pick load, 1x 6 mins

Every time you break complete:
3 Sandbag Ground-to-Shoulders, pick load

Sandbag- heavy