Run 1km @ 15km/h
10 Rounds:
- 5 x 20kg KB Snatch (right arm)
- 5 x 20kg KB Snatch (left arm)
- 10 x Push Up
- 10 x 10kg Plate Sit Up
Run 1km @ 15km/h

3 rounds for time

21 Cals in Row
11 Thrusters @40/50kg
6 Muscle Ups

Four rounds for time of:

Run 400m
50 squats

Pre-WOD
3X
15 Wall Ball
Broad Jumps

1X20 Back Squat (Body Weight or heavier)
(225)

10 X 100 meter sprints

Post
Pidgeon & mountain climber stretches

5reps bench

5-3-1-1 @ 75%, 85%, 95% + pr attempt

7 x 3 korottaen

A.
Every minute, on the minute, for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean

Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

1-2-3-4-5-6-7-8-9-10 reps for time:
• Deadlift 225/155#
• Box Jump 30/24”
While completing the above, every minute on the minute, starting at 0:00, perform:
• 10 Double Unders
Goal: 10 min.

21-18-15-12-9
weighted sit up,
Cal bike