2:00 easy bike or row

Normal warm up

WOD
EMOM x 40
Min 1: 15/10 cal row
Min 2: 10 burpees
Min 3: 10 KBS
Min 4: 15/10 cal bike

21 OHS (95/65)
42 DU
42 Sit ups
15 OHS
30 DU
30 Sit ups
9 OHS
18 DU
18 Sit ups

RX

• Row for 10min low pace

• DU for 5min

• tabata T2B

• tabata DU

• foam rolling & dynamic stretching

3 Rounds

400m Run

21 KBS 1.5/1pood

12 HSPU @3 pads

11:20

Rest Then:

20 Hollow Rock & Roll

1 min Plank

08:30- did strict planks

2 rounds for time of:

• 205-lb. front squats, 10 reps
• 10 burpee muscle-ups

For time, 10min time cap:
* 1 round of Cindy
* 1 C&J (60/40kg)
* 1 round of Cindy
* 2 C&J
...
* 1 round of Cindy
* 10 C&J

30-20-10

24' box jumps
OHS 35% of your bodyweight

Time gap 15min

Three sets of 5 snatch reps.
No power snatch

4 rounds of:

6 deadlifts
6 upright row
6 cleans
6 front squats
6 push press
6 back squat
+ 6 push-ups

add 5/2,5kg every round