Warmup
bike 2min
row - 5 intervals of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back
crab walk down - jog back
10 air squats + 10 squat jumps
wrist clock work
Strength / Skill
"4x8 (70%)
Front Squat
DB Press
Metcon
Tabata time
3 rds of 4min 8x20/10
Wall Ball
rest 2 min
Pull Ups
rest 2 min
HSPU
Warmup
bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups
Strength / Skill
"4x8 (70%)
bqt squat
Push Press
WOD
30-20-10
lunge 95/65
burpee
Warmup
500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
ape walk down- jog back
Strength / Skill
4x8 (70%)
Bench
DB rows
WOD
10 min amrap
10 Power Clean 135/95
10 Pull ups
Warmup
"bike 2min
row - 5 intervels of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back
crab walk down - jog back
10 air squats + 10 squat jumps
wrist clock work
Strength / Skill
"Front Squat
warm up to moderate heavy then 5x1 (increase each rd)
lay down and complete knees bent hips side to side stretch to cobra 3 rds
WOD
"buy in 1000m row
21-15-9
front squat 95/65
t2b
kb swing 53/44, 44/35, 35/26
