3 person teams
3 wods @ 9min each with 3 min transitions
wod 1:
a1: Bike for cal
a2: rig hang - hold
a3: 20 wall balls
wod 2:
a1: Ski for cal
a2: weighted oh hold 45/25
a3: 5 wall walks
wod 3:
Row for calories
deadlift hold 185/105, 135, 75
3 bear complex 115/75, 155/105
Skill Work
Squat Complex
Front Squat 3x5
Back Squat 5x3
warm up light and controlled with pauses and decentric approach
EMOM
20 min emom
top of each minute per movement - when completed - rest before
10/8 calorie ski
10 alt db snatch
12 weighted ab mat sit-up
10 db front rack
Prep Work
10 min emom
odd DL build
even rig/hs prep
WOD
5rft
1 rope climb
200m run
3 DL 275/185
4 pull-up/t2b - combo
5 hspu
Strength / Skill
DB bench press
3x12-15
Hammer Curls 2x12-15
WOD
200 run + 250/200 row A1+A2
40 db snatch 50/35
30 hspu
200 run + 250/200 row A2+A1
40 kb swing 53/35
30 kb goblet squat
200 run + 250/200 row A1+A2
40 db press (single arm)
30 walking plank push ups
200 run + 250/200 row A2+A1
40 wall balls
30 Burpees
