400m run
20 goblet squats 20k
400m run
20 good mornings 20k

12 x every 60secs 2 x 55k back squats

8 x every 60 secs 2 x DL 90k

3 x
20 weighted stepps 2x10k plates
15 burpees
2 mins ab mat situps

Pre-WOD:
-Work up to a heavy snatch plus 2 overhead squats

WOD - For Time:
-50 Box Jumps
-40 KB Swings (#53/35)
-30 O/H Squats (#95/65)
-20 Burpees
-10 Man Makers (#45/25)

3 reps:

60 - 70 - 75 - 85

EMOM 10 minutes: 4 reps 60 kg

2 reps:

32,5 - 36 - 38,5 - 41

EMOM 12 minutes: 3 reps 32,5kg

3 x max pull-ups

7 - 5 - 4

3 x max ring dips

4 - 3 - 3

Pre-WOD:
-2 Cleans and 1 Jerk as heavy as possible

WOD - For Time (20 minute cap)
-1K Row or Run
-50 Hang Cleans (#135/95)
-75 Push Ups
-100 Ab Mat Sit Ups

2 reps:

28 - 33,5 - 35 - 37,5

EMOM 12 mins: 3 reps 28
+ 10 squats each minute

5 x 5

25 - 35 - 45 - 50 - 55

• Back extensions

3 x 10 with 10kg plate

Headstand Workshop

28! Imported.