AMRAP 10 "Recovery"
100 Meter Run
10 Calorie Row
10 Calorie Bike

14’ AMRAP of:

8 Strict Handstand Push Ups

16 Alternating Arm DB Snatch 22,5/15

32 Double Under or 75 SU

200mt Run with..........

5min easy aerobic activity

10m 4-Step Walk video

AFAP - 100 Banded Pull-throughs
Then,
3:00 of Parasympathetic Breathing

4 Rounds for quality:
12 Goblet Reverse Lunges @ light KB (each leg, non-alternating)
25 Russian Swings
75 Single Unders (or 45sec if you prefer not to count)

WOD

8’ AMRAP of:

6/4 Wall Climb

6 Push Press

6 Alternating Leg Backward Lunges 40/30

r 2'

8’ AMRAP of:

6/4 wall climb

6 Front squat

6 Thruster 40/30

rest 2'

8’ AMRAP of:

6/4 wall climb

6 Knee To Elbows

6 D Ball shoulderig 60/40

A: Power clean + 2 squat clean
B: Rack Jerk 5x2 @ 90%
C: Backsquat 3x2 @85%

Squat Flow video

Partner WOD - You go I go
For Time:
1956 m row
56 Thruster @40/30kg
56 Pull up
56 Reverse lunge @40/30kg
56 P. Snatch @40/30kg

TC: 20'

Box step up 4x10 (5-5)