5 rounds of:
- 400m run
- 300m ski
- 20 box jumps

Go hard, rest 1min between rounds.

For Time
100 reverse walking lunges
75 jump squats
50 burpees
25 pull ups
50 push ups
75 sit ups
100 squats

• For Time:
GHD Sit Ups 30 reps
Handstand Walk 30 m
GHD Sit Ups 20 reps
Handstand Walk 20 m
GHD Sit Ups 10 reps
Handstand Walk 10 m

5x
squat clean+2 front squats+split jerk

Warm up(0:00-10:00)
:30 sec slow row
:30 sec walkout

:30 sec mod row
:30 sec heel grab

:30 sec fast row
:30 sec downward dog with foot pedal

Mobility(10:00-15:00)
Front rack stretch-1:00 min
Chest stretch-1:00 min per

Skill/Teach(15:00-25:00)
Toe to bar-
Long hollow body, Let hips create momentum, active shoulder

Row-
Quick handle return, 11 o'clock position, full range of motion

Lunge-
Chest high, knee touch ground, knee behind toe

Metcon(25)
“Wreckless”

For Time:

27-21-15-9:

Toes to Bar

After each round:

20/14 Calorie Row

50′ Front Rack Wreck Bag Walking Lunge (50/35)

Opt(12)
5x5 hip ext
3x6 rev fly
3x6 hammer curls

Finisher
30 cuff iso
60 bicycles
1:00 min samson per

4x7: Weighted Strict Ring Dips
3x7: Pausing Kettlebell Waiter (Front) Squats (Each Side)
2x50: GHD Sit-Ups

For Time
90 DU
45 Double DB STEP OVER box 2x22,5/15
45 PULL UPS

5 rounds for time
5 Deadlifts 80/60kg
100 SU

In partners
1A: 10 mins to build upto a heavy complex of-
1 snatch balance
3 OHS

1B: in a 25 min TC perform
10 synchro burpees
100 pull ups
50 cal ski or row
100 press ups
50 cal ski or row
100 sit ups
50 cal ski or row
100 Air squats
10 synchro burpees

Wod: go hard and fast and break up sensibly to avoid long rest periods.

2 squat snatch + ohs