There is no description for this WOD as it is stat.

Amrap 7min
1 ball over shoulder and 1 ball over burpee
2 + 2
3+ 3 etc
Rx 40kg ball

For time

• 25/20/15/10/5 Burpees
• 1/2/3/4/5 D-Ball over Shoulder 60kg

3:00 easy pace bike or row

Then if doing bench press do:
2 rounds
10 seated DB press
10 passthroughs

If doing backsquats do:
2 rounds
8 air squats with 3 second pause in bottom
10 passthroughs

Then warm up movement (bench press or backsquat until you reach your workout weight)

12 rounds of:

1 min row
30 s rest

Bike erg 50 cal
Row 50 cal
Ski 50 cal
For time

A: back squat 8x5 amrap rpe 7 sista setet
B: E2M for 10min: Amrap strict Hspu
C1: Leg extensions 2set
C2: Banded triceps extensions 2set

EMOM x6:
1.) Row/Bike
2.) Kb swing
3.) Qoblet squat

EMOM x4:
1.) 6 Ring row + 6 Push up
2.) Hollow rocks

• Work on: DU's / Sandback / MU

A) 3 rounds:
50 m Farmers carry
8+8 Single arm DB Press

B) 3 Rounds:
14 mountaineers
8+8 Single arm sumo deadlift

C) 3 rounds:
15 KB Side bends
30 sec Arch hold

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(18)
WRK 2:00 REST 1:00 x6
200m run
15 squats
30 jump rope

Finisher
50 double crunch
1:00 quad stretch