Row 15 cal
12kg 2x12kb Gtoh
3 pull up + 10 burpee
25 DU

ROMWOD

Sit Ups x 100
- 20-20-20-20-20

KB Snatch
- *Work up to a comfortable one-arm snatch for 10 reps. Use that weight for the rest of the circuit.
- 30#*10 (per arm)

WOD - 20, 16, 12, 8
- Alternating KB Snatch (per arm) 30#
- Burpee
- Score: 20 minutes

21-15-9 of:

OH BB Walking Lunges 135/95#
C2B Pullups
Bar Facing Burpees

For time.

Notes: For BB Lunges 1 step = 1 rep.

3 rounds for qualitý:

OH carry 2xKB 40m
Front rack carry/farmers carry 20m/20m
5-10 strict t2b

135 min
Warm up for 15 min

1.WL
Every 2 min for 7 lifts:
6 Burpees
3 Squat cleans @ 75-80 % > 1 power clean + 2 squat cleans

2.Metcon
Every minute on the minute for 32 minutes:
1) 15 Cal Bike > 13 cal
2) 12-18 Chest to bar > 12 pull ups
3) 15 Wallballs 20 lbs
4) Rest
HR: 168/186

3.Strength accessory
A. 3 sets:
20 lateral raises - 2.5 kg
15 reverse fly - 2.5 kg

B. 3 sets:
12 lat pulldown - 35 35 40 kg
15 push ups

C. 3 sets:
8 hamstring curls - 10 kg
15 hip thrust w/DB - 45 lbs
8+8 bicep curls - 25 lbs

D. Tabata core
Hollow hold/arch hold

3 rounds for time of

• 500-m row
• 100 double-unders
• 20 thrusters

Men 65 lb.
Women 45 lb.

22min EMOM
10-8-6-4-2-1-2-4-6-8-10 DL
2-4-6-8-9-10-9-8-6-4-2 HSPU

Aerobic Speed, 5:2min, 3 rounds, wattbike

Overhead Squat, 1 rep max

Aerobic Power 18 rounds 30on:30off, rowing