For time:

Row 1000/900m
16 GTOH 50/35kg
Row 750/700m
16 GTOH 50/35kg
Row 500/450m
16 GTOH 50/35kg

45 min
90 s. run/60 s. walk
6.2 km, 7.21 min/km
HR 21/152

pistol squat!

Warm up:
1' su 1' juming jack 3x
10 DU 10 juming with knee
10 squat 10 jumping with foot

10 squat progression
5 ' streching

30mins work:
60m Farmer Carry - AHAP
60m Sledpush - AHAP
60m DB Walking Lunges - Moderate weight
20 D-Ball, Stone or Sandbag to Shoulder

• Do in any order and split as needed.
• Once you have completed one round of each, start the next round and just continue working for 30mins

Shoulder press 3 x 1

Banded Triceps Complex - AMRAP 1 each position ie. single arm pushdown right/single arm pushdown left + pushdown + overhead Triceps Extensions.

Foam Roll Lats x 60s each side

• 14 Min AMRAP of:
Ring Muscle Ups 7/5 reps
MB Wall Ball (9/6Kg) 50 reps
Double Unders 100 reps

Handstand!

warm up: ZOO walking
5 ' core

Handstand progression with wall
2*10" to lay
2*10" diagonally to lay
2*10" handstand to back
2*10" handstand to abs
2*10" handstand with bend

WOD:TEAM:
wheelbarrow with partner 15m
handstand with bend or wall until partner do 10 push up after change