30-20-10

24' box jumps
OHS 35% of your bodyweight

Time gap 15min

For time, 10min time cap:
* 1 round of Cindy
* 1 C&J (60/40kg)
* 1 round of Cindy
* 2 C&J
...
* 1 round of Cindy
* 10 C&J

2 rounds for time of:

• 205-lb. front squats, 10 reps
• 10 burpee muscle-ups

• Row for 10min low pace

• DU for 5min

• tabata T2B

• tabata DU

• foam rolling & dynamic stretching

2:00 easy bike or row

Normal warm up

WOD
EMOM x 40
Min 1: 15/10 cal row
Min 2: 10 burpees
Min 3: 10 KBS
Min 4: 15/10 cal bike

3 rounds:

50 sit up's
10 back squats #155
30 DU

► 5 000 m Run
► 5 000 m Row

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 75%

Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%