WARM UP

3x

1 Minute bike @4-5 RPE

EB Complex of

5 Muscle cleans + 5 Front squats + 5 Strict press

5 Kip swings

WOD

For time

1-10

Clusters RX-50/35kg   ADV-60/40kg

After every set of clusters complete

6 TTB   ADV-12 + 10/8 Cal row

22 Minute cap.

STRENGTH & SKILLS

Every 2:30 x 7

8-12 Double KB bench press + 8-12 KB Gorilla rows (each arm)

HIIT

WARM UP

3x

1 Minute bike

5 EB Clusters

50m Run

WOD

Every 5 minutes x 7

15/12 Cal row

18 Thrusters 20/15kg

18 Abmats

12/9 Cal ski

4:30 Cap on each round.