Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Spider-Man lunge

Then 3 rounds
0:30 bar hang
5 barbell strict press

Push press
EMOM x 6
5 reps

WOD
8 min AMRAP
10 knee raises
10 BB push press
10 box jumps
20 hollow hold flutter kicks

Rest 3 mins

2 rounds
2:00 max cal row
2:00 max burpees

Partner Wod (you go, I go)

For time :
200 USA swing
*everytime you break, complete 10 syncro target burpees
160 Single Arm KB thruster
*everytime you break complete 10 syncro T2b
120 m Double Kb Front rack carry ( 10m sections)
*everytime you break complete 10 syncro goblet squats
80 KB Sumo DL high pull
*everytime you break complete 10 syncro push up
40 m KB Oh walking lunge
*everytime you break complete 10 syncro KB snatch
Timecap : 35 mins
Weights: @2x24/16kg

For time:

40 cal bike
40 push-up
40 cal bike
40 ab-mat sit-up
40 cal bike
40 ring row
40 cal bike

(With pair do 100 of everything and split)

Warmup
300x single unders
10x crab walk
10x monster walk
10x hip hinge
10x banded squat
10x clam shell
10x hip bridge
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts
10x banded internal shoulder rotation
10x banded external shoulder rotation
10x scap pull-ups

Speed and Quickness
20:00 AMRAP
-100x Single unders
-2x 25m sandbag jog
-10x pushups
-2x 25m KB farmers carry
-10x box jump overs
-2x 25m sandbag jog
-10x sit-throughs
-2x 25m KB farmers carry
-10x transverse band twists
-2x 25m sandbag jog
-:30 heavy bag striking for speed
:30 rest between rounds

Smoker
-4x 100m sprints

Core
3 rounds
-15x sit-ups
-15x rev hypers
-15x leg levers
-15x back extensions
-10x hammer swings

3 rounds, 0-2min rest between rounds.

6 deadlift
9 t2b
24 du

6 x snatch + hang snatch

70%->

Emom for 20min

15m OH lunges @ 42.5/30kg
12 bar over burpees
15m HS walk
12 Box over jumps (no contact)
Rest 1min

2rds
20 high knees
10 lunge
20 jax
10 shoulder taps

WRK(24)
WRK 6:00 REST 2:00 x3
3 push ups
5 burpees
7 air squats
9 db ground to overhead

Finisher
50 slow bicycles
1:00 chest opener

4 rounds for time of:

400-m run
3 legless rope climbs
7 snatches

Women 125 lb.
Men 185 lb.