2 x 30 min rounds

15min assault bike (approx. 8500m)
2000m row
20 m double kb lunge walk (32/24kg)

Rest rest of 30 min

130 min
Warm up + COS 20 min

1.HSW
- 27 m.

2.BFLY + BCTB
- Bfly - 50 reps
- KCTB - 10 reps
- BCTB on box - 15 reps
- BCTB + swing - 20 reps

3.Aerobic work
A. 3 rounds, total of 60 min:
5 min bike
5 min row
5 min ski
5 min run

Nyt naatitaan :)

Run 400m
Max pull-ups

AMRAP 20

Score = total # of pull-ups

run 400m
max pull-ups

AMRAP 20

score = total # of pull-ups

I need to work on my butterfly, it's the only way to really kill Nicole. Not happy with this, I was targeting 100+.

200m run
12 push ups

Timecap 8mins

Focus: Romanian (Stiff Leg) Deadlift
3 sets x 6 reps @ 60% of 1RM Deadlift

MetCon:
10 Min AMRAP:
Jump Rope (L1- 150 singles; L2- 25 D/U attempts; L3- 50 double unders)
20 Plate Overhead Lunges (L1- 25/10; L2- 35/15; L3- 45/25)
10 Kettle Bell Swings (L1 - 35/25; L2- 55/35; L3- 70/55)

Score: Weight / Rounds + Reps

Technical and good form
-Moderate/Heavy, but not 2RM

7 rounds for time:

3 Power Clean (Rx 205/115) - 95#
4 HSPU

Post WOD:
2 X 1 minute Weighted Plank (15)

2 rounds:

• run 400 m
• 50 Burpees
• run 400 m
• 50 pull ups
• run 400 m
• 50 hand release push ups
• run 400 m
• 50 squats