EMOM 12
1) 12 KBS
arms straight oH
24/16kg
2) 5 Bar Mu

4 rounds for quality

8 split squat e/s
10 alt. box step up
8 ring push ups
@2x 24/16kg KB
1 min rest b/w rounds

Modified HERO Wod 'Bert':

For time:

30 Burpees
400m Run
50 Push-Ups
400m Run
56m Walking Lunges
800m Bike-Erg
100 Air Squats
400m run
56m Walking Lunges
400m Run
50 Pull-Ups
400m Run
30 Burpees

TC: 40min

5-4-3-2-1:
Clean & Jerk

*Touch & Go Reps
*Rest As Needed Between Sets

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

Amrap 7’:
10 Push Up
20 Walking Lunge
60 Du

Rest 2:00

Amrap 7’:
5 Burpee Box Jump
10 DB Push Press
15 Abmat Sit Up

Rest 2:00

Amrap 7’:
15 Air squat
10KB USA Swing
5 Strict Pull Up

Rest 2:00

Amrap 7’
16 Db deadlift
16 HS shoulder taps alt. (Feet on box) (8/8)
16 Kb Russian twist total reps

4 rounds for quality

7 kip on the floor
4 low bar banded MU
4 bar to hip kips

A,
5 rounds for quality of:
Zercher Carry, pick load, 15m
5 Sandbag Squat Cleans, pick load

B,
Teams of 2 - for time:
Partner A:
Burpee Broad Jump, 200 m
Partner B:
max reps Hang Power Cleans, 70/47kg

Hang Power Cleans- edit in the total number of reps completed as a team

Complete in teams of 2. Switch as often as you like.

Goal: Just get it done

C,
3 rounds for quality of:
10 Landmine Rotations, pick load
GHD Parallel Hold, 30 secs

For Time [35 Minute Cap]: 

200 Meter Run

20 Double Unders

2 Power Snatches 35/25kg

Rest 1 Minute


400 Meter Run

40 Double Unders

4 Power Snatches 35/25kg

Rest 1 Minute

600 Meter Run
60 Double Unders

6 Power Snatches 35/25kg

Rest 1 Minute

800 Meter Run
80 Double Unders

8 Power Snatches 35/25kg

Rest 1 Minute

1,000 Meter Run
100 Double Unders

10 Power Snatches 35/25kg

*Score = Time it takes to complete the workout

Band Stability Single Leg Hip Thrust: 3 x 10. Rest 60s.
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)