Pre-WOD
5X5 Front Squats

WOD - 5RFT:
- 7 HSPU
-14 Hang Cleans (#105/65)
-21 Air Squats (over a medicine ball)

Post:
5 x 50 meters Heavy Farmer's Carry

100 Bulgarian lunges
50 each leg

9 rounds of 2 minutes on 2 minutes off

• 25 Burpees
• 25 GHD Situps
• 25 Box Jumps 60cm

When the clock sounds stop and rest for 2 minutes and continue exactly where you were when the clock rang.

4 Rounds + 25 Burpees + 25 GHD Situps

100 Bulgarian Squats (50L/50R)
5 x 30 sec Hollow Body
100 Walking Lunges

6 x 30 sec
Hollow Body Holds

50 air squats

6:46 Imported.

A. Front Squat:
5 @ 70%
3 @ 80% 4
2 @ 85%
sets 4 - 7: 1 @ 90-95% (3:00)

B. Clean Pulls - 5 x 1 at 110-120% of Max Clean rest as needed

C. Hang Squat Clean - 2 Reps emotm for 10min (last 3-4 sets should be challenging) feel dictates load

D. 6 sets of:
:45 max reps Strict HSPU
:15 rest
:45 Strict Pullups
:15 rest
:45 Strict Ring Dips
:15 rest

10 rounds

100m swim (breast stoke)
100 flutter kicks

5 x 30 seconds