5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

Deadlift 3 RM

WOD For time:

20-30-40 Alternating Arm DB Squat Snatch 22,5/15

600-400-200mt Trunk Run

Amrap deadlift@80%

With a running clock
0:00-10:00
1000/800m row
75 dubs or 150 singles
50 DB push press 40/30

Rest remaining time

10:00-20:00
800m run
75 dubs or 150 singles
50 WB sit ups 20/14

Rest remaining time

20:00-30:00
2400m/1600m bike
75 dubs or 150 singles
50 alternating DB snatches 40/30

4x10 Back Squat

WOD:
4 Rounds of the following
- 400M Run
- 50 Air Squats

Post:
3x1Min Plank

AMRAP 12:
4 Barbell Bear Complex 50/35
21 DU
1 Complex = 1 Power Clean, 1 Front Squat, 1 Press, 1 Back Squat, 1 Press.

Weighted chinup 3 RM, rest 4min, then max reps without weight

100 strict hspu for time
Every time you break
20 Air squats and 20 sit ups

Scale hspu to push ups

Bench press 3 RM, then 3x3 @ 90 %