50 push ups
40 front squats 70/50kg
30 T2b
20 cal Air bike

Banded Back Complex:
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
- Compare to 09-04-2019

Conditioning WOD

10min EMOM

30 sec. row
30 sec. air squats
1 min rest

10min EMOM

30 sec. DU
30 sec. sit-ups
1 min rest

10min EMOM

30 sec. wall ball
30 sec. burpee
1 min rest

3 rounds of supeset :
Strict Pull ups x 5 reps @50-60% of 1 rm.
burpee box jumps x 4-8 reps
rest 2-3 min and repeat total 3 times.

row 1000m
30 push presses 50kg/35kg

Snatch technique

For time:
100 DU
400m Run (skillmill)
18 Burpees
80 DU
300m Run
15 Burpees
60 DU
200m Run
12 Burpees
40 DU
100m Run
9 Burpees
20 DU

TC 20min

Hip mobility

Optional Accessory

CONDITIONING

For time:

30-20-10

KBS 24/16kg
Cal Assault/bike/ski/row…

RPE 3-4

5 RDS, 30sec ON / 30sec OFF:
- Row (Go moderate, about 5K PR pace)

5 RDS, 30sec ON / 30sec OFF:
- Box jump overs 60/50cm

5 RDS, 30sec ON / 30sec OFF:
- DB "no jump" burpees (choose weight you can move easily the whole time)

5 RDS, 30sec ON / 30sec OFF:
- DU

5 RDS, 30sec ON / 30sec OFF:
- Skillmill sledge push (10 resistance)

5 RDS, 30sec ON / 30sec OFF:
- HS hold

Rest 2min after each 5 rounds.