Wod
‘Taters ‘n’ Burpees’
20-18-16-14-12-10-8-6-4-2 reps of:
KB Taters @24/16
2-4-6-8-10-12-14-16-18-20 reps of:
Burpees

Core
Double Tabata
Hollow Rock Hold
Front Plank

2 rounds
40 wall balls 9kg/6kg
40 push ups
400m row

Windshield wipers 4 x 10

5 snatch
7 burpe
9 T2B

5 rounds of:

-Prowler push 60 m, 30/15 kg
-Run 50 m up hill
-7 Pull-ups
-9 Knees to elbow
-12 Squats
-Run 50 m down hill

complete as amny rounds as possible in 15' of
3x length od gym
20 knees-to-elbows
15 Deadlifts

Within 20 minutes:
4 RM Back Squat

In 5 sets build to a heavy set of 4 reps with good technique (training max)
Rest 2-3 minutes between sets. Lift in pairs!

A.
Three sets of:
Tall Box Jump x 1.1.1.1.1
(rest 10 seconds between jumps, step down to a smaller box between reps)
Double-Unders x 40-50 reps
Handstand Walk x 10-15 Meters

C.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

3 x L-sit, 30s
5 x Barbell roll-out
5 x Lateral Raise, right side
5 x Skin the cat
5 x Lateral raise, left side