3 sets
10-12 Ring Rows + 20sec hold at top
50m Double KB Front Rack Carry

1 x Hang Clean High Pull
1 x Hang Squat Clean
- hang below the knee

TECHNIQUE
Ring Dip

EMOM 30

1. 6-10 Ring Dip/ Box Dip
2. 20-40 sec Wall Squat Hold
3. 6-10 Hang Power Clean (light/moderate)
4. 6-10 Us Swing
5. Rest

10 min EMOM

8 push ups, ME DU

result is the number of Double Unders

3-4rounds:

10 push up
15 wall squat
20 banded pull apart

3 rounds for quality
5 snatches 60kg/40kg
5 OHS 60kg/40kg
6 drop jumps


Warm up:

3 rounds

5 up & down

5 push up

10 hollow rock



WOD:

Hero Friday:

Zachary Tellier

For Time:

10 Burpees
10 Burpees

25 Push-Ups
10 Burpees

25 Push-Ups

50 Lunges
10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups
10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats


For beginners:
10 Burpees
10 Burpees
15 Push-Ups
10 Burpees

15 Push-Ups

20 Lunges
10 Burpees

15 Push-Ups

20 Lunges

25 Sit-Ups
10 Burpees

15 Push-Ups

20 Lunges

25 Sit-Ups

30 Air Squats

HOX! First round is 10 burpees, second round is 10 burpees + 25 push-ups, etc.


Cool down:

Easy walking or jogging for 10-15min
Foam rolling and stretching, focus on used muscle groups.
3min relaxing lying on your back. Focus on breathing.


5 Rounds for Time;
50 Double Unders
20 USA Swing (24/16kg)
10 Burpee Box Jumps (60/50cm)
Timecap: 18mins

1 x Hang Snatch Pull
1 x Hang Snatch high Pull
1 x Hang Squat Snatch
1 x OHS

10 Deadlifts 100/70kg
15 db push press 2x22.5/15
10 burpee over the bar
1 legless rope climb.