3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats
junk yard dog
Strength / Skill
"Deadlift
5 rds every 90sec
5reps building to ahap
WOD
"3 person team
12 min amrap
1. row for max cal
2. bike for max cal
3. 20 wall ball
wb controls the pace
Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold
Skill Work
Push Press
5 rds every 90sec
5reps building to ahap
WOD
21-15-9
DB/KB thrusters
hspu
50/35
35/20 sc/50+rx
50 cal Bike
50 kB swing
Run 800m
50 kB swing
50 Box jumps
50 cal Row
50 kB swing
50 Box jumps
50 ball slam
Warmup
3 min Bike or Row
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose
seated wrist stretches
Strength / Skill
empty bar
5x jefferson curls
5x rdls
5x front squat pause
5x hang squat clean
SKILL/STRENGTH:
10min EMOM
1 hang clean at the top of every minute.
increase weight each rd to 1 rm
WOD
5 rft
15 push ups
10 box jumps
15 pull ups
10 dips
15 wall balls
