warm up

250m
25m lunge extention
25m spider crawl
25m lunge rotation
25m toy soldier
10 shoulder pnf

WOD

for time

• 10-9-8-7-6-5-4-3-2-1* pull ups box jumps sumo deadlift high pull *700m Run

50-40-30-20-10

Wall Balls (20, 14)
Box jumps (24, 20)
KB Swings (53, 35)

3 rounds
250m Row
10 Burpee over rower
15 Box jumps

3 rounds
10 Frontsquats 50/40
20 Abmat
10 Sumo squats with goblet 32/24

3 rounds
30 Walking lunges with barbell 50/40
15 Back squats 60/50
8 man makers with db 16/12

Mob|
Thoracic spine

Warm up
Row 250m
L sits progression

Strength|

Front squats
8/5/3/1
Kate: #100: #85
Donna
thrusters
Toes to bar
3-24
Amrap 10
Kate: 4 rounds @35
Donna: 3 rounds @35

For time:
100 PullUp
100 PushUp
100 SitUp
100 Squats

Time: 31m 18s

3 rounds

400m run
10 Burpee box jumps
30 Sit ups
20 AS
w/20lb vest

3 Rounds

100ft walking lunges

50 squats

25 superman

Tekniikkaa molemmissa

1 pood KB swings
Sit ups
Air Squats

8 Rounds of each 20 seconds of work 10 seconds rest. No Rest in between each new exercise.

Take your lowest number in each round of excercises and add them together to get the total.

5 Rft of
400m run
15 OHS 95#