WARM UP

3x

10/8 Cal Row

5 Dead ball stiff leg deadlifts

5 EB Behind the neck push press

5 EB OHS

WOD

7x

8 Dead ball over shoulders RX40/30kg   ADV-50/40kg

12 OHS RX-40/30kg   ADV-50/35kg

25 DU’S   ADV-40

100m Run

23 Minute cap

STRENGTH & SKILLS

Every 2:30 x 6

– 5-8 Seated (Floor) Barbell Z Press

– Max effort barbell windsheild wipers

HIIT

WARM UP

3x

7/5 Cal bike

5 EB Jumping back squats

20 DU’S

WOD

5x 6 Minute AMRAPS

6/5 Cal row

8 Back squats 40/30kg

20 DU’S

50m Run

Rest 2 minutes after each 6 minutes.