EMOM 15
4-6 toes to bars / V-Ups
1 Clean&Jerk @60-80%

Endurance WOD

7 rounds for consistency:

60 s row/bike/ski
15 air squats
60 s row/bike/ski
10 push ups
60 s row/bike/ski
5 strict pull ups / 5-10 Ring row

1 min rest between rounds

TC: 40-45 min

4x5min time window
Buy in:
100 Double unders

20 Gobblet squats
10 Kb/Db push press

Remaining time in front rack hold.
2min rest btw. rounds

12-9-6 or 9-6-3 reps
thrusters @35/50kg
must be unbroken sets. Do thrustes as fast as possible, rest
as needed bwn reps. Scale the weight if needed.
rest 1:1 and repeat same metcon

3 rounds
10 HSPUs
10 box jumps 60cm/50cm
10 front squats 70kg/50kg

Every 90 sec 10 rounds
Hang power Clean- Clean - Jerk

Find today’s heavy complex at good technique

Every two minutes, for 16 minutes (8 sets of):
Front Squat x 4 reps

3 Rounds:
500 Meter Row
1 x Stairs / 400m Run
Rest 3:00 between rounds.

20 Min EMOM
Rotate through
1. 20 hollow rocks
2. 45 sec side plank
3. 45 sec side plank
4. 45 sec plank

Turkish Get-ups
2 rep/arm