Push press 3 RM, then 3x3 @ 90%

Bike

4:00 Warm up easy pace

3:00 Fast Pace
2:00 Faster Pace
2:00 Easy Pace
2:00 Faster Pace
3:00 Fast Pace
3:00 Easy Pace

5 Sets:

5 minutes moderate pace
2 minutes easy Pace

Recovery 5 minutes

Strength
2 rounds of
5/5 Halo
10 Good Morning
5/5 Single Leg Deadlift
10/10 Single Arm Swing
10/10 m heavy Front Rack Carry

Wod
Russian Swing – 20 reps
Push Ups – 10, 9, 8, 7…1
Repeat – 10 times
Tc: 12’
@24/16

5 rounds Front rack lunges 4 + 4 .
Go heavy.

EMOM 8min

1. 15cal row
2. 15 wall ball

A: Snatch 8x3@light weight
B: Deadlift 5rm
C: DB FC Lunge walk 3x16steps

Titan strength and conditioning memorial WOD by WodWell

Buy in: 20 burpees

Then EMOM20
Min 1: 15/12 cal row
2: 20/15 plate GTOH (20/10 kg)
3: 20/15 sit-ups
4: 6/4 devil’s press thrusters (2x16/12 kg)
5: Rest
X 4

EMOM20
Min 1: 6 kb deadlift + 6 kb swings + 6 kb thrusters (24/20 kg)
2: 50 single-unders
3: 12 alternating db snatches (24/20 kg)
4: 10/6 up/downs
X 5

Cash out: 18 burpees

4x2 @90-95%

3 kierrosta max 5 rpes

4x3 @75-80%