WARM UP

3x

30 Second bike @ 6-7 RPE

8 KB Goblet squats

20 DU’S

WOD

For time

70-60-50-40   ADV-100-90-80-70

DU’S

10-15-20-25   ADV-10-20-30-40

TTB

50-40-30-20

Single arm KB Hang squat cleans RX-20/12kg   ADV-24/16kg (Half each arm)

Complete 20/15 Cal row after each set of hang squat cleans

23 Minute cap

STRENGTH & SKILLS

Superset each of the following for 5-7 sets

8-12 Barbell bicep curls

5-8 Single arm KB bench press (Each arm)

HIIT

WARM UP

3x

30 Second bike @ 6-7 RPE

8 Single arm dumbbell snatches (4 Each arm)

5 Burpee pullups

WOD

Every 4 minutes x 9

15 KBS RX-24/16kg   ADV-28/20kg

10/8 Cal row   ADV-12/9

15 KB Goblet squats

10/8 Cal ski   ADV-12/9

3:30 Cap on each round.