• Beginner - Double KB static Lunges 3 x 12ea leg Superset with wall press deadbugs or hanging leg raises.
• Intermediate - Bulgarian split squat with barbell 3 x 8ea leg Superset with wall press deadbugs or hanging leg raises. 90 sec rest.

Swings + Barbell Inverted Row Ladder:
- kettlebell swings 40, inverted row x 3
- swings x 35, inverted rows x 5
- swings x 30, inverted rows x 6
- swings x 25, inverted rows x 7
- swings x 20, inverted rows x 8
- swings x 15, inverted rows x 9
- swings x 10, inverted rows x 10

*Beginner - Double KB sumo deadlift
4 x 8
5 Single leg RDLs in between sets.
60 sec rest
*Intermediate - Barbell deadlifts 5 x 5
2min rest between sets

300m Row ( Work:Rest / 1:1)

*Beginner - Double KB front squat 3 x 12
Superset with wall press deadbugs x 12 Rest - 90 seconds
*Intermediate - Barbell back squat 4 x 5
Superset with hanging leg/knee raises x 8
Rest 120sec

3 RFT:
75 Double Unders
50 Air Squats
25 Calorie Row

Floor press 3-3-3-2-2-1-1-1

PartnerWod:
Fran @ 40kg
Grace @ 60kg
Heavy Fran @50kg
Heavy Grace @ 70kg

One work, the other rest...

1. Dead Lift
   1RM

2. Squat
   7×5 Front Squats, across

3. EMOMx7
   3 Squat Cleans – you choose the weight

5 rounds:
*300m Row (go fast)
*15-20 Wall balls

1 minute REST between rounds