A,
2 Banded Bench Press, pick load

Every 1 min for 10 mins.

Use 50% of your 1RM bench press and focus on SPEED each rep.

B,
For time:
Sled Drag, 40/20kg 1 mi
Farmers Carry, 24/16kg, 1 mi

Teams of 2 complete the sled drag AND farmers carry. One person drags the sled while the other does the farmers carry. You can only drag the sled while your partner is doing the farmers carry and vice versa. Switch whenever and as often as you like.

WOD
4rds
6-12x KB press/side
rest 30s
6-16x KB/DB bent over row/side
rest 30s

3rds for quality
10x V-up
10x hollow rock
10x single leg V-up
10s hollow hold
rest as needed

Teams of 2 or 3 for time:

400 m run, 600/900 m row/ski or 1000/1500 m bike at start and after each movement

50/75 hang snatch/clean and jerk
50/75 hand release push-up
50/75 overhead/front squat
50/75 bar over burpee
50/75 front rack lunge
50/75 v-up
50/75 thruster
50/75 shuttle run 10 m

Rx weights: 42.5/30 kg

5 rft
8 m single dumbell front rack walking lunge
25 wall ball da 12kg target 2.5m
8 m single dumbell front rack walking lunge
10 single arm devil press 24kg

For 30 minutes

5 pull ups
15 back squat 40/30kg
30 sit ups
10 push ups

800m running

ACCESSORY

3x
15 hauiskääntö tangolla
15 pystysoutu tangolla
15-20 ghd sit up

3 rounds:
500m Row
400m Run

Then

2:00 ON / 1:00 OFF:
Accumulate 100cal Assault Bike

Then

1k Row
800m Run

For time
27 21 15 9
Ctb
Push jerk 60kg
Cal bike erg

4 Rounds
Barbell complex
5 back squat
3 push press
5 front squat
(Increase weight each round)
-then-
4 Rounds
Empty BB curls x12
Back rack KB reverse lunges x12
-then-
Burpee pull-ups x10, 8, 6, 4
3x10 hanging knee raises