Strength circuit
EMOM 12
1. 20m weighted walking lunge (1 DB)
2. 12-20 Dumbbell good morning (front rack)
3. Rest

Running intervals

3 Sets of:
5-10 Squat jumps
300m Run

4'min Rest Between Sets

Then rest 4'min and:

1 Set of Max meters running in 2'min

300m row

EMOM 30
Min 1 : 50 Double under/100 Single under
Min 2 : 15 Single KB squat clean @24/16kg
Min 3 : 50m Single Kb Oh carry
Min 4 : 15 Box jump step down@60/50cm
Min 5 : 30” sec amrap Kb deadbug alt. Legs

10 Sets of power clean

Strength:
A, 5x3
1+¼ Back Squat

B, 3 sets:
Weighted Lateral Box Step Up x 6 / side
Hamstring march x 20 (10-10)

C, WOD: In Teams of 2
AMRAP 10 MINS (DBs@2x10/15)
4 DB Front Squat
3 DB Box Step Overs
2 DB Thruster
1 DB Devil Press
- One athlete completes a full round at a time

• Step-down from 30"/24" box until toes touch the ground
• KB as extra weight, state KB weight
• Alternate legs as desired

Find your RM3 for Zombie Front Squats

Weighted strict pull up
2x8
2x6
2x4

partner WOD
In 10 min:
collect 100 box jump together
5 syncro thruster at the beggining of every 2min @30/40kg
2' rest
8'AMRAP (YGIG)
15 cal row
12 pull up/ ring row
9 syncro front squat
3' rest
7' AMRAP (YGIG)
20 ttb/ leg raises/ knee raises
15 pike push up from box
10/10m burpee broad jump (no syncro)