3 rounds
10/8 cal bike or row
10 passthroughs
10 light wallballs

Warm up for thrusters and hang cleans

WOD with a partner
100 thrusters 75/55
*restinn partner hold bar in front rack position

100 hang power cleans
*resting partner holds in hang position

100 burpees over partner
*resting partner in plank

100 sit ups
*resting partner in hollow hold

Push press 10-8-6-4 reps. Add weight for each set.

Front squat 4 RM, then 3x4 @ 90 %

RestDay!

Hang clean pull 5x5 reps

A) Push
4-5 rounds
1x Squat clean
2x Front squat
5x push press
Between sets:
10x KB Lunges
10x Toes to bar/ Knees to chest

B) Intervals
4x5min
12 syncro wall ball
12 ygig burpee box over
12 syncro OH KB swing
12 ygig burpee box over
12 syncro plate gtoh

new round every 5min
Time cap for 1 round 4min

For Time [18 Minute Cap]:
75 Power Snatches 34 / 25 kg
150 Wallballs 9 / 6 kg to 10/9ft.   

*Partition However You’d Like

8 Intervals
New every 4th minute

25/18 Cal. Row
+
A) 20/15 Cal. BikeErg
B) 15/10 Cal. SkiErg
C) 15/10 Cal. Echo Bike
D) 10 x 10m Shuttle run

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

4x12min (A+B+A+B)

A.) Upper body
• 10 OHS-position shoulder rotation
• 10 bird dog
• 10 lying prone press
• 10+10 wall hinge( 1hand at a time)
• 20 plate truck drivers

B). Lower body
• 10 curtsy lunge
• 8+8 box step down (slow!)
• 10 kangaroo squat
• 10+10 banded deadlift + good morning
• 3+ 3 full perfect stretch combo