WARM UP

3x

1 Minute bike (alt every 15 seconds between 3-4 & 6-7 RPE)

5m Tiger crawls

5 EB Muscle cleans

5 EB Jumping back squats

STRENGTH & SKILLS

20 Minutes

1RM Back squat

WOD

For time

27-24-21-18

Dead lifts RX-60/40kg   ADV-70/50kg

15-12-9-6

STO’S

27-24-21-18

Back squats

After every set of back squats complete 20/15 cal row

23 Minute cap.

HIIT

WARM UP

3x

1 Minute bike (Alt every 15 seconds between 3-4 RPE & 6-7 RPE)

5m Tiger crawls

5 EB Muscle cleans

5 EB Strict press

WOD

5x 6 Minute AMRAP

7/5 Pushups

14 BWS

14 HPC’S RX-40/30kg

7 Push press

7/6 Cal row

Rest 2 minutes after each.