Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Floor touches
Spider-Man lunges

Then 2 rounds with empty barbell
10 good mornings
10 deadlifts

Deadlifts
E2MOM x 5
10 reps @ 50% 1RM

WOD
6RFT
KB Farmers carry length of gym
15 burpees
KB farmers carry length of gym
10 deadlifts @ 65% 1RM

A)
Banded Push-Up
4 x 12-15. Rest 60s.
- Can still be done with a band if doing scaled variations

B)
Ring Pull-Up
4 x 4-6. 3s lowering. Rest 60s
- Option: Chest to Rings, added weight, assisted or partner assisted

Warm up:
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint

Part 1:
6 Sets
3 Min at RPE6-7, 1 Min at RPE2-3
*No rest between reps & sets.
Total: 24 Min

Part 2:
3 Sets
30 Sec at RPE8, 30 Sec at RPE2
30 Sec at RPE8, 30 Sec at RPE2
30 Sec at RPE8
*Rest 60 Sec between sets.

Practice kipping for 10-15min.

-5-8 kipping leg raise/ t2b

Warm up(10)
2rds
20 high knees
20 big arm circles 10 f/b
20 heels to rear
20 knuckle dragger

WRK(20)
WRK 4:00 Rest 1:00 x4
6 half burpees(from bottom to squat stance)
12 db/kb/bb hang clean
24 bicycles(2 count)

Finisher
50 knee tap crunch
1:00 min IT stretch

With a partner,
AMRAP 20:00
7 Hang Power Cleans @70/47.5kg
7 Front Squats @70/47.5kg
150 Meter Row
*One athlete completes a full round at a time

*barbell in the clean rack position, start on the weaker foot

3+3@up to 30%, then DROP SETS 4-5x1x[3+3]@-10%, fs-%, rest btw sets 3min

Warm up(8)
2rds
20 high knees
20 big arm circles 10 f/b
20 heels to rear
20 knuckle dragger

GRT(25)
choose load
5 giant sets
8 push ups
8 hammer curls
24 flutter kicks
8 single arm row per
8 tricep overhead extension
24 russian twist

Finisher
tabata plank :20 on :10 off x8
1:00 samson

Bench press 5x3 reps, then max reps @ 85 %