21-18-15-12-9-6
Deadlift
Burpee pull ups
Box over jump w/sit up
Db snatch
Row cal / Ab cal (Alternating)

OPEN GYM 12:15-1:15

A. Hang Power Snatch 4 x 3
65% 65% 70% 70%

B. Push Press 8
85% 90% 95%
Supine Bent Grip Over 8
Repeat 3 times

C. Pull ups 8
Incline DB Bench Press 8
Repeat 3 times

D. Seated Military DB Press – 8
Lateral Raise 12
Lying Side Raise 8 each
Repeat 3 times

EMOM 5 Pull ups
5 Hand Stand Push up
20 DU
as many rounds as possible, when all movements are done under the minute.

Bulgarian split squat 3x20

4 rounds for max reps:

1min squat clean thrusters 155/115lbs
1min double unders
1min rest

5 rounds (1h workout)

3 minutes on every machine. 1 minute rest btw machines.
- Row
- SkiErg
- Assault bike

Go moderate/easy pace. Something you can keep up the whole wod.

Front squats 42.5kg
GHD
DU

200cal Assault Bike
100 Power Clean 60kg
100 GHD Sit Up
100 Pullup
40 D-ball over shoulder

20 minute AMRAP
In teams of 3

5 Kettlebell clean and press
10 pull ups (scaled: jumping pull ups)
100m run

(13 rounds + 50m run)