WARM UP

3x

1st Min – 5/4 Cal ski + 5 Banded good mornings

2nd Min – 5/4 Cal bike + 5 Dead ball push press

WOD

18 Minute AMRAP

12 BJO’S 24/20″

10 Alternating dumbbell snatches 22.5/15kg

8 HSPU’S

1 Rope climb

STRENGTH & SKILLS

5-7 Sets of each

– 8-12 alternating dumbbell bicep curls

– 5-6 (each arm) single arm tempo KB cyclist squats (3 second eccentric phase)

HIIT

WARM UP

3x

1st Min – 5/4 Cal ski + 5 Banded good mornings

2nd Min – 5/4 Cal row + 6 Alternating dumbbell hang power snatches

WOD

8x 3 Minute AMRAPS

4 BJO’S 24/20″

5 Pushups

6 KBS 24/16kg

5/4 Cal bike

Rest 1 minute after each.