WARM UP

6 Minutes @4-5 RPE

250/200m Row

5 EB Hang muscle cleans

5 EB Front squats

5 Hand release pushups

WOD

21 Minute AMRAP

8 HPC’S RX-40/30kg   ADV-50/35kg

12 Front squats

16 Single arm KB Bench press (8 each arm) RX-1x 20/12kg   ADV-1x 24/16kg

8/6 Cal bike

STRENGTH & SKILLS

5-7 Sets of each (superset)

8-12 Alternating dumbbell renegade rows (each arm, no pushups between reps)

8-12 Dumbbell lateral raises

HIIT

WARM UP

6 Minute AMRAP @4-5 RPE

6/4 Cal bike

5m Runway tiger crawls

5 HRPU’S

WOD

10x

10/8 Cal row

10/7 Pushups

20 BWS

100m Run

Rest 1 minute after each round

34 Minute cap.