3a) Single Leg DB RDLs: 4 x 5 ea. Rest 45s.
3b) Deadbug + Reverse Crunch: 3 x 10. Rest 45s.
4) Frog Pump: 2 x 30. Rest 60s.

DB Cuban Press: 3 x 10-15. Rest 60s.

3xeach
New Interval every 3rd minute

A) 15/10 Cal. Assault Bike
150m Run
10 Box Jump Overs

B) 70-100m Sled Push
20 Hammer hits on tyre

C) Row 500/400m

4x
4min ON/4min OFF

A) Row 500/400m + 15 Wall Balls + AMRAP Squats

B) Row 500/400m + 20 Box Jump Overs + AMRAP Squats

C) Row 500/400m + 15 Burpees + AMRAP Squats

D) ME Assault Bike

AMRAP 10 min

10 WB
10 walking lunges

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 squats
5 walkouts

Metcon/*Rx(19)
40 wallballs 16/12-*20/14
30 ttp/hkr/k2e/*ttb
20 burpees
30 ring rows/jumping/*pull ups
40 wallballs 16/12-*20/14

@24:00 min mark

oh squat 3x2(10)

Finisher
50 leg raise
30 side plank pt
1 min s/a para stretch
1 min quad stretch per

Four sets of eight reps

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

At 18:00 mobility

8min AMRAP of:
3 Hang Snatches (Full) 42,5/30kg
3 Toes-to-bar
6
6
9....

rest 2min

Run 800m

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 good mornings
6 plyo
4 cleans
2 pull ups

bench(15)
5x3

Metcon/*Rx(26)
3 cleans 105/75-*165/85
100m run
3 pull ups
6 cleans
200m run
6 pull ups
9 cleans
400m run
9 pull ups
12 cleans
800m run
12 c2b/*bmu
9 cleans
400m run
9 pull ups
6 cleans
200m run
6 pull ups
3 cleans
100m run
3 pull ups

@31:00 min
hang clean(8)
otm-start around 65% and climb.

Finisher
100 flutter kicks
10 sec 6 inch hold every 10 kicks
30 cuff iso
2 min sh distraction