Normal warm up

Then 3 rounds
10 air squats with 3 second pause at bottom
10 passthroughs

WOD prep
EMOM x 9
Min 1: 5 front squats (building in weight)
Min2: 2 Stone to shoulder
Min 3: 5 ring rows/pull-ups

WOD with a partner
For time:
1200m row
30 burpee pull-ups
40 front squats 105/75
30 Stone to shoulder
40 front squats 105/75
30 burpee pull-ups
4000/3000m bike

• 40:00 time cap *sub Wallballs if not enough stones or right size stone

21-15-9:
Ohs 43/30 kg
T2B

Then

15-12-9:
Thrusters 43/30 kg
C2B

A,
2 Banded Squats, pick load

Every 1 min for 10 mins.

Use mini bands and 50% of your 1RM back squat.

B,
3 rounds for time of:
Run, 400 m
21 Kettlebell USa Swings @24/16kg
12 Pull-ups

Goal:
Start to push the pace and get some intensity back but don't stress on your time.

C,
For distance:
Trail Run: 1x 30 mins

A,
Week 1

Hang Clean & Jerk : 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Find your heaviest perfect set of 3 and make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set)

B,
3 rounds for time of:
20 Dumbbell Thrusters @22,5/15kg
20 Lateral Burpees Over Dumbbell

Goal: sub 12 mins

C,
Midline
3 rounds for quality of:
3 Toes-to-bars
5 Hanging Leg Raises
7 Hanging Knee Raises
9 L/9 R Standing Teapots, pick load
18 Russian Twists, pick load

Hanging Leg Raises- to parallel
Standing Teapots- moderate load
Russian Twists- light load

A,
Complete as many rounds as possible in 40 mins of:
max rep Bike Erg Calories, 3 mins
2 rounds of: 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks @47/34kg

B,
For quality:
3x10 Inverted Rows
3x8 L/8 R Single Arm Strict Press, pick load

Inverted Rows- 3 secs down, 3 secs up
Single Arm Strict Press- 3 secs down, 3 secs up

10 min emom

Power clean + hang power clean

1min max handstand walk

20 MIN AMRAP

1,2,3,4,5,6,7,8,9,10..... of complex:

• Burpee (No jump) into clean into Squat into Press with 1 kettlebell

Finish all reps to one side before doing side two

So:
1 complex using right hand + 1 complex using left hand Then 2 complexes using right hand + 2 complexes using left hand Then 3 complexes using right hand + 3 complexes using left hand...... continue until time is up

A: Back squat 8x3, Amrap sista setet rpe 7-8
B: Strict Hspu 4xMax
C: banded triceps extensions 2xMax

21-15-9

Pull-ups
Burpees

My first attempt and i died XD