5 RFT
400m run
21 air squats
12 pull ups

*25 min cap

Wendlers 5, 3, 1 - Week 2
Deadlift
3, 3, 3+

Warm Up:

4 rnds

10 Sit ups
10 Air Squat
10 Burpees
10 Arc Rock

Snatch 2rm
+
WOD 2
21-15-9
DL
Box jumps

Calories for time:

60 - 10
50 - 20
40 - 30
30 - 40
20 - 50
10 - 60

Left column: Bike
Right column: Row

TC: 30 min

run 5000 meter

Double Leg Banded Hamstring Curls: 2 x 50. Rest 90s.

15min to find 5RM OHS
did 6 reps @ 80kg (BW)

AMRAP 9 min

35 Double Unders
25 Air Squats
15 Kettlebell Swings (24/16kg)

Midline

10-20-30-40-50 Abmat Sit ups
5-4-3-2-1 Rope climbs

*10 SU + 5 Rope climbs, 20 SU + 4 Rope climbs jne....