Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
a: Back Squat - 4 x 3
b: BTN Snatch Balance - 4 x 2
c: OHS - 4 x 1
WOD
5 Rounds of:
15/12 Cal Bike
5 Snatch 115/75
15/12 Cal Row
5 OVS 115/75
Benchmark
THE SEVEN
7 Rounds for Time:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
Skill Work
10 emom
1 Clean at the top of each minute
increase weight each round until you miss then adjust
WOD
12 Min amrap
12 Deadlift 155/105
9 Hang Clean
6 S2OH
run 200 m
score 27 x # of rds each
