WARM UP

3x

1st Min – 6/4 Cal ski + 6 Heavy Russian swings

2nd Min – 50m Run + 5 Kip swings

WOD

For time

50-40-30-20-10

Alternating dumbell snatches 22.5/15kg

After every set complete

15 Dumbbell facing burpees

15 CTB   ADV-7/3 Bar muscle ups

15 HSPU’S   ADV-10/6 Strict

15/12 Cal ski

33 Minute cap.

HIIT

WARM UP

3x

1st Min – 6/4 Cal ski + 5 EB Strict press

2nd Min – 50m Run + 3 Burpee pullups

WOD

5x

15 Lateral bar burpees

20 Push press 40/30kg

20/15 Cal bike

300m Run

Rest 3 minutes after each round, reverse the order each time.