Three sets of:
Band assisted nordic hamstring curls x6-8
Rest 45 seconds
Double kb swings x 12 reps
Rest 45 seconds
Plank Hold x 60 seconds
Rest 45 seconds
+
4 rounds:
In 2min
400/300m row
Rest 1 min
2min amrap
20 Kb Swings
Amrap burpees
Rest 1min

With partner:
100 Seated rotating medball throw to partner
- Switch side after 25 reps

Followed by:

60 Medball ab crunches with throw to partner (each)
- Switch after 10 reps
- With 2 medballs, the other in your hands and the other one on top of your chins, make a crunch and throw the ball to your partner whos standing at your feet. Take the ball (don't roll it) from your chins and partner replaces it with the other.

AMRAP 5:00
30 dubs
15 wallballs

Rest 2:00

AMRAP 5:00
30 dubs
15 wallballs

3 rounds
10/8 cal bike
8 air squats with 3 second pause at bottom

Tempo back squats 3-3-1-0
3 reps x 5 @ 65% 1 RM backsquat
1:30 rest between sets

• tempo is 3 sec descent, 3 sec hold, 1 sec accent 0 sec hold at top

Bikram yoga 90min

3 rep max push-press 3 RM

@75% of 1RM

Every 90s for 10 rounds
3 snatch

20 Thrusters
20 SDHP
20 Push Press
20 OH Squats
20 Front Squats
5 Chin-ups after each set of 20
1x for time

Worked on bench press before the WOD, 4 sets of 5 adding weight each time. Highest weight lifted ended up being 85lbs

7 RFT
7 Thrusters 95/65
7 HSPU (sub pike push up from box)
7 TTB (sub hanging knee raises)
7 hang power cleans

*18 min time cap