Wod

Mobility

STR:
Back Squat
Build to heavy triple

In 4-6 sets:
Build to heavy 2 Weighted Strict Pull-Ups
Then:
Build to heavy 5 Weighted Push-Ups
(Sc: 4-6 sets of 2-4 reps of as hard as possible)

WOD:
3 rounds of:
15 Deadlifts (Rx:40/25kg)
20 Box Step Ups

3 rounds of:
10 Front Squats
10 Toes to Bar

3 rounds of:
5 Thrusters
5 Pull Ups
(Timecap:12 minutes)

A,
Push Press 10-8-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Weighted Pull-up 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
3 rounds for time of:
Partner Run, 800 m
60 USA Kettlebell Swings@24/16kg
40 Toes-to-bars

Kettlebell Swings- shared
Toes-to-bars- shared

Complete in teams of 2.

Goal: Sub 25 minutes

D,
3 rounds for quality of:
Arms Overhead Hip Hinge Hold, 1 min
Single Leg Balance, L 30 secs/R 30 secs
Arms Overhead Hip Hinge Hold, 1 min
Single Leg Balance + T-Hold, L 30 secs/R 30 secs
Arms Overhead Hip Hinge Hold, 1 min
T Hold Single Leg Balance + Rotation, L 30 secs/R 30 secs

Hip thrust

3 x 12 @ RPE 7 (3 RIR), rest 2:00-3:00 between sets

2-3 min light cardio
1+1 min tricep strech (light strech)
1-2 min banded bully strech

5 Min Easy to Moderate
3 Sets:
20 Sec at Hard,
20 Sec at Harder,
20 Sec at Hardest
*2 Min Easy after each set.

5 Min Easy to Moderate
3 Sets
20 Sec at Hard,
20 Sec at Harder,
20 Sec at Hardest
*2 Min Easy after each set.
-Rest 1 Min-

3 Min Hard
5 Min Easy

IN 12' FOR TIME
3 ROUND OF:
30 WALLBALLS 9/6 KG
20 SNATCH 40/30 - 30/20 KG
10 DEVIL PRESS 2× 22.5/15 - 15/10

3 Rounds:

1000m Row

Rest 2 minutes between rounds

With a pair
Complete 100 cal row/ski/bike

While the other is rowing/skiing/biking, the other completes on round of:
20 wall ball
10 burpee box jump
➡️ When one round is completed, switch with your pair

-time cap 10 min-

Warm Up
ROW
1:00 easy @60% effort
:30 moderate @70%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-90%
then 2 rounds of
25 plate hops
5 inch worm with push up to strict pull up
10 step back lunges with twist with plate

Metcon
emom 12-16
odd : 175/200m row
even : 6-8 burpee over rower (fast)

Weightlifting / Strenght
then with barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
3-position squat clean (high hang, below knee, floor)
2 sets @ 70-75% and 3 sets @75-80% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 3 reps
2 sets @ 70-75% and 3 sets @75-80% of 1rm jerk.

rest / prepare for clean deadlifts 5 mins

Every 2 min for 6 minutes (3 sets)
Clean Grip Deadlifts x 3 reps @75,80,85% of 1rm clean.
Pause for 1 sec (10cm off the floor, below, above knee and mid
thigh)

ASSARIT
Sledge Drag for load 5x10-15m, rest 2-3 min bwn
perform 5-15m hs walk right after sled drag.
rest 2 min bwn sets

Cool down
2-3 min light cardio
2-3 min v-sit strech (hamstring, adductors, sides)
1+1 min leg across body strech