Alternating Tabata Hollow I Arch Holds (8 x 20:10)
then
Accumulate 50 shoulder taps

WOD: "badger" 3RFT
30 squat clean@40/30
30 pull ups
800m run

Wod: in memory of our good friend Graig Jackson Wilcox, pace this Wod from the start use run as active recovery.

EMOM x 6 MINUTES
MIN 1 - 5 Slow Kang Squats + 10 Alt. 90-90 Hip Rotations
MIN 2 - 10 Alt. Bird Dogs w/:02 Pause
MIN 3 - 10-15 Wide Grip Barbell Curls

Romanialainen joku liike 10kilolla lämppärit, 20kilolla treenit 5x 2liikettä, varpaat tankoon 50kertaa
Askelkyykyt 43kävellen ja 50 burpeeta, selän venytys 10kg painolla 3x 3

3 rds
25 sec hollow hold
10 v-ups

Partner wod (You GO , I GO)

Buy in :
20 Man Maker @2x22,5/15kg

Then
3 rounds
50 goblet squat@24/16kg
50 du each person
50 HR Push up
50 KB snatch @24/16kg

Buy out :
20 Man Maker @2x22,5/15kg

Timecap : 30 mins

*Man Maker 1 rep
Renegade Row (left& right )

Push Up

Squat Clean

Shoulder to Overhead

Banded deadlift 15-12-9-6 reps. Add weight for each set.

Deadlift on a plate 3x12 reps

EMOM 20
1. 20 TTB
2. 15 box jump overs
3. 10 overhead squats
4. 1min rest