Pre-WOD:
-Work Up To A Heavy Set of 3 Push Press

WOD - Tabata- 20 seconds on/10 seconds off
- Push Press (#95/65)
- Double Unders
- KB Swings (#53/35)
(4 Rounds of each; 2X)

2nd round was a butt kicker!

Shoulder Press 5x5 AHAP

4 rounds for time of:

30m overhead walking lunge 20/10kg
30 box jumps 24/20
20 wall ball @ 20/14
10 HSPU (no abmat for RX)

Team WOD

150 Ktb Swings American (24/16)
150 Box Jump Over (70/60)

Tag team Obrigatório

5x 2 Hang clean + 1 split jerk @ 70-75%
+
Dead Lift 5 RM
+
3 rounds for quality:
Strict pull ups x10-15 add weight if possible
Russian stepups x8/8 AHAP
Weighted hip extension x15
+
Fireman pulls 3x5-8, use weight vest if easy

• For Time:
BB Overhead Squats (40/30Kg) 30 reps
Assault Bike 30 Kcal
BB Overhead Squats (40/30Kg) 20 reps
Assault Bike 20 Kcal
BB Overhead Squats (40/30Kg) 10 reps
Assault Bike 10 Kcal

10 min EMOM

Even: 5 pull ups
Odd: 5 OHS

Se avete a disposizione il Prowler:
• 6 sets of:
Prowler Pushing 65-70% Heavy 30 m
Use 65-70% of load (Heavy) used last week.
Rest as need each sets

Leg extensions