WOD ---

Strength ---

Back Squat 5x5

THEN

3 Rounds of 20 seconds of work and 10 seconds of rest. Complete two sets at each before moving onto the next station. 1 Min Rest Between Rounds

Floor Press (75#)
Barbell Back Squat (45#)
Med Ball Slams (14#/20#)
Pull ups
SBT Pike Press

Ryan

Power Clean 3-3-3-3-3

then:-

Tabata of Pull Ups, Push Ups & Sit Ups.
*These are 24 rounds of 20 seconds work and 10 seconds rest where the first 8 rounds are pull ups, the next 8 rounds are push ups and the final 8 rounds are sit ups.
Beginner: Scale movements as necessary.

Result:- 47.5/50/52.5/55/60 Power Clean ; (21, 56, 55) =132 (PULL+O)

800m Run
10 Handstand Push-ups (scaled knees on the box)
400m Run
15 Handstand Push-ups
200m Run
20 Handstand Push-ups.

155 x 5
180 x 3
200 x 1+

170 x 5
190 x3
215 x 1+

3 sets of 10 reps Unbroken

High Hanging Cleans

last set 8 then 2

3 sets of 10 reps Unbroken

High Hanging Cleans

14:41

5 HSPU
10 Pistols
15 Pull-Ups

TC: 20 min

Bear Complex - 20kg

OH Squat:
- 30kg x 10
- 40kg x 10 x 3

Squat Snatch:
- 30kg x 10
- 40kg x 4 x 2

Barbell Upright Row:
- 40kg x 5

Hang Clean:
- 40kg x 10

1hr of Pilates