Easy Pace 40 minutes:

400m run
1:30 + 1:30 Coach stretch
2:00 + 2:00 Buttock mobility, lacrosse ball
500m Row
2:00 + 2:00 Thighs, barbell
10+10 Pigeon pose
1:30+1:30 Arm, lacrosse ball
2:00 Du´s Or Single Unders

CONDITIONING

For time (A+B)

A:
1200m Run
1500m Row
1200m Run
Rest 3min

B:
1500m Row
1200m Run
1500m Row

Steady pace, RPE 3 to 4, not all out!

7x, new lift every 90sec
Snatch + Hang Snatch + Hi-Hang Snatch

CONDITIONING

5 rounds for time:

20/15cal Airbike
20 KBS (24/16kg)

RPE 4

Wod
4 Rounds
40m Sled sprint
10 Deadlift 45-50%
Rest 2-3min

Accessory
3 rounds
3+3 KB tgu
6-12 strict ttb
rest 2 min

Bs
2x3 82,5%
2x3 82,5-87,5%

Partner WOD

For time:
50 Cal. on a machine
50 Wall Balls
50 Partner Situps (mb over box)
50 Cal.
50 Burpee Box Jump overs
50 Partner Pushups (clap at top)
50 Cal.
50 Chinups
50 Burpee over Partner (Partner in Plank)
50 Cal.
50 DB Snatches 22,5/15kg
50m Single Arm Overhead Walking Lunges 22,5/15kg

50 Cal.

Accessory
3 Rounds
8 Backrack lunge
8 Good morning
12 Grasshopper

Build heavy 3 in 20min