1-5 MU/MU Transition,
DB Single Arm OHL,
10-20 GHD Sit-Up/V-Up,
20-50 DU/DU practice

W.Box steps: 3x8+8 / rest 1min

Partner WOD:
14 min AMRAP:
12 burpees
6 push ups
*alternate full rounds

Barbell Bench Press 6-6-4-2-2 (spot each other)
P1: Side Plank Leg Raise 5x 10/
P2: Angled Ab Rollout 5x 5/ (regular rollouts but slightly left then slightly right)

3-3.5min (only enough rest to change weight)

20mins

Barbell Back Squat 6-6-4-2-2
Chin Up 5x max reps (if you can do more than 4, make it harder either by taking off a band or adding db/medball to your legs. TRX supinated grip row is alternate). Let's go bodyweight friends!

Set #1 is warm up/practice round
3min rounds

18mins

”Randy”

For time:
75 Snatches 35/25kg

Timecap: 5 minutes.

Accessory:

Plank hold 5 sets of 1 min. Rest 30-60s between sets.

Hip extension 5 sets of 1 min. Rest 60s between sets.

16min AMRAP:

20m KB Overhead + Front Rack Lunges (2x24/16kg)
20 C2B
20 Double KB Deadlift
20 TTB

Scale if needed. Protect your hands!

RPE 3 to 4

Use 2 KB, one is overhead and the another in front rack. Switch arms after 10m. Scale if needed.

Target: 3+ rounds

1a) Floor Press: 1RM. Rest 60s.

– Build to a max in 6-8 sets.
– Beginner: 5 x 5, adding weight if form permits. Rest 90s.

1b) Banded Face Pull-apart: Complete 10-15 Reps between sets of Floor Press.

*Compare here

*1 min 40 sec assaultbike, 20 sec rest
*2 min 8-15 toes to bar (try to add one from the last week for each round)
*3 min 40 sec ski/row, 20 sec rest
*4 min 12-16 alternate leg pistol squats (try to add one from the last week for each round)
*5 min rest

For quality 3 sets

40m DB OH carry / side
D-ball hold 30 sec (heavy)
Jumping lunges 20 reps (10/side)