WARM UP

6 Minute AMRAP @4-5 RPE

4/3 Cal bike (Arms only)

8 Banded good mornings

5 Kip swings

20 DU’S

STRENGTH & SKILLS

15 Minutes

1 RM Bench press

WOD

25 Minute clock

8x

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

8 Pullups   ADV-8 CTB

In remaining time AMRAP

5 HSPU’S   ADV-4/2″ def

20 DU’S   ADV-40

8/6 Cal bike.

HIIT

WARM UP

6 Minute AMRAP @ 4-5 RPE

7/5 Cal ski

6 Alternating dumbbell power clean + push press (3 each arm)

20 DU’S

WOD

Every 4 minutes x 9

12 Box jumps 24/20″

12 KBS 24/16kg

30 DU’S

12/9 Cal bike

3:30 Cap on each round

Score = Total working time.