• EMOM x6:
  1.) Row/Run
  2.) 6-8 Burpee + 6-8 Wallball
  3.) Bike/Ski

• Mobility...

WOD
every 3min. for 6rds
30xDU/SU/jump over object
20x KB/DB swing
10x up down

WU
3rds
10x KB/DB swing
10x plank shoulder tap
10x up down
+
2rds
15x DU/SU/jump over object
10x KB around body

20 min EMOM
1) Bench press x 5 (50kg)
2) Pistol squat from box x 10
3) Rind dip x 10
4) Rest

Rest 5 min

20 min EMOM
1) 50 DU
2) Single arm DB OHS @15 kg
3) Row 200 m
4) Rest

Back squat amrap@85%

4-5 rounds, time cap 30 min

40 cal ergo
20 air squat
15 push-up/v-up
10 snatch/clean&jerk
5 pull-up/toes to bar

Rest of 30 min max cal of ergo

Snatch from blocks
5x1

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For time:

20 Burpees
100 Double unders
400m Run
100 Double unders
20 Burpees

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WARM-UP:

3-4 rounds, speed up the pace after every round.

10 Burpees
25 Double unders
200m Run
25 Double unders
10 Burpees

Then,

1-2 rounds

1min per side Calf stretch
1min Squat into hamstring stretch
1min per side Perfect stretch

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A,
1 High Hang Power Snatch + 1 Hang Power Snatch 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

2 sets of 2x(1+1)
3 sets of 1x(1+1)

B,
For time:
40 Bike Calories
Run, 200 m
30 Bike Calories
Run, 200 m
20 Bike Calories
Run, 200 m
10 Bike Calories
Run, 200 m
20 Bike Calories
Run, 200 m
30 Bike Calories
Run, 200 m
40 Bike Calories

Goal: sub 40 mins

Complete at a RPE of 7/10.

C,
Tabata Hip Extension Hold
Tabata Landmine Rotation, pick load
Tabata GHD Parallel Hold
Tabata Lateral Med Ball Throw, pick load

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.

Lateral Med Ball Throws- alternate sides

Rotate through each exercise until you have completed 4 rounds.

15 mins (45s. ON, 15s. OFF)

1.burpee
2.KBS
3.box jump