10-20-30
row calories
push ups

Hero WOD: Nutts

For Time:

10 Handstand Push-Ups
15 Deadlifts, 102,5/70 kg
25 Box Jumps, 76/61 cm (! higher than normal)
50 Pull-ups
100 Wall Balls, 10/6 kg, 10 ft
200 Double-Unders
400m Run, 20/15kg plate

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Aux work: Mobility

3 rounds for time
30 DB/KB snatch
30 T2B
30 DU

Rounds of 15, 12 & 9 reps for time of:
Thrusters 40/60kg
Burpees

Hang Snatch + Power Snatch = 1 rep
4x3

Tabata push up
1min rest
tabat airbike

4 min EMOM
5x front squats @ 70%

Roll Glute, Piriformis, Hip Flexor
Banded Ankle +Hip Openers
Wrist prep
Crab Reach
Squat Holds
Core bracing practice - Triple B
Squat Holds again

Seated single-arm Shoulder Press
3 x 6-7 reps /arm
Rest 60'' /arm/set

Aim for 7 reps, but make sure you do the same amount of work on both arms. Start with the weaker one.

On the Minute x 15:00
Minute 1 – 10 x Burpee Box Jumps @ 61/51cm
Minute 2 – 15/12 x Calorie Row
Minute 3 – 20/15 x Calorie Bike
Minute 4 – 20 x Abmat Sit-Ups
Minute 5 - 10m x Bear Crawl low-style