Wod
4 Rounds
1 min work/10 sec rest
A)Row (Damper M:10-8, W:8-6)
B)8 Front rack lunge 52,5/35kg +
ME Bar over burpee
C)Rest

20min AMRAP:
15 power clean (60/40kg),
30 air squat,
10 hand stand push-up
3 burpees on the minute.

WOD starts with burpees.

In teams of 2:

Buy in 102 goblet squat 28/20

6 rounds:
12 push-ups
19 squat cleans 70/55
17 wallball shots

Cash out 102 burpees

EMOM 12:00
Minute 1: 15 Hang Power Cleans @52.5/35kg
Minute 2: 15 Kipping Pull-ups
Minute 3: 15 Wall balls @20/14
Minute 4: 15/12 Calorie Row

• Rx+: C2B Pull-ups

For time:

100 Wallball 9/6kg

*OTM 3 Burpees

4x10

Back extension on box. Work in pairs and have someone supporting your legs.

Push Press: 2RM in 9 sets. Rest 2:00

• Reset reps - not touch n go
• Sets should look like 3-3-2-2-2-2..

Metcon:
10-1
Push press 40/30
Pull up
box jump

Lower body mobility

Dragon L+R
Lizard L+R
Pigeon L+R
Frog
Saddle
Sumo squat
Seated straddle
Seated forward fold

1:30 per pose

Front squat
5x3 55-60%