6 rounds

30 on 30 off

Burpees

2-3 min light cardio
2 min couch strech R/L
1.5 min piriformis strech R/L

Deadlift 3 RM

3 rounds
1:00 cardio machine
30-50 single unders
8-12 alt leg v-ups
8-12 scap pull ups
8-12 kip to swings
4-6 Pike Push Up
:20-30 HS HOLD

Skill / Wod prep
Get some double unders in 30-50 reps total or practise them 2-3 min
Get your strict hspu place ready for todays work and couple reps in.
Get rhytm for toes to bars or GHD sit ups and get 5-10 reps in.
then start emom workout in 2-3 mins after wod prep.

Event 1
Mountain bike & hill run
Time: 9.10
28.

Event 2
3 RFT
18 - 14 - 10 TTR
15m sled pull - sled + 80 kg
Time: 5.15
21.

5min * 3
5min * 2
5min * 1
5min * 3

5 rounds
3 power cleans (60/40kg)
6 push ups
9 air squats

Then straight into
5 rounds
9 tuck ups
6 pull ups
3 jerks (60/40kg)

On the 3 min x 3 (9 min)

6 power clean
6 front squat
6 push jerk/press

*
40 KB swing (16kg)
*
30 DB snatch (20lb)
*
20 Devils press (2x20lb)
*
10 Man makers (2x20lb)
*
20 Devils press
*
30 DB snatch
*
40 KB swing
*

Star means athlete perform 50m frontrack lunge w/2xDB