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run 400 m
walking high kicks to rig
10 hanging knee raises
broad jumps to front
20 air squats
walking butt kicks to rig

3RDS
1 min max burpees
1 min max box jumps
1 min HRPU
1 min rest

12 min emom 40/20
odd
1.3.5.7.9
Clean & Press 155/105, 135/85, 115/75, 95/65, 75/45
even
2,4,6,8,10
pull ups

200 no weight sit ups
start with knees up. hand behind head, touch elbows to knees than open up, tap feet on floor and reconnect again... and repeat

200m run
10 high kicks
10 pvc pass thrus
10 pvc air squats

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3 Partner ROW Relay -
2rds each
a1 row 250
a2 burpees
a3 air squats

Coach led progression & skill training

5 Rounds for Time:
22 Kettlebell swings, rx70/53, 53/35, 35/26
22 Box jump, rx 24/20, 20/12 (rx must jump)
Run 400 meters
22 Burpees (jump and clap hands over head)
22 Wall ball shots, rx 20/14, 14/10

CORE WORK
5sec hold 3sets x 10 reps

10 cal bike
200m run
10 air squats
10 high kicks
10 alternate reverse lung twists (r+l=1)

PREP for WOD
then spend 15 minutes working on DL, PC & PP for wod weight

"4 minutes to complete:
400m run
deadlifts, max reps
225/155, 185/135, 155/95, 135/75

Then -
5 minutes to complete:
400m run
power cleans, max reps
165/105, 135/95, 115/75, 95/55

Then -
6 minutes to complete:
400m run
push press, max reps
135/95, 115/75, 95/55

Do not rest between rounds. Post run times and reps completed for each exercise to comments."

6min tabata 40/20
odd minute - hollow hold
even minute - k2e high plank