WARM UP

2x

400/350m Row

5m Runway inchworms

5 EB Squat cleans

WOD

For time

45/32 Cal bike

Then

5x

18 Deadlifts RX-60/40kg   ADV-75/52

9 Hang squat cleans

Then

45/32 Cal bike

21 Minute cap

Note: we will go off in waves if required.

STRENGTH & SKILLS

5×5

Pause back squats

HIIT

WARM UP

2x

400/350m Row

5 EB Power cleans

5 EB Front rack lunges

WOD

15x

8/6 Cal bike

8/5 Pushups

12 Body weight lunges

8 Power cleans 40/30kg

Rest 30 seconds after each round, reverse order each round

30 Minute cap.