WARM UP

3x

45 Second bike (15 seconds @3-4 / 15 seconds @7-8 / 15 seconds @3-4 RPE)

5 EB Hang muscle snatches

5 EB Behind the neck push press

5 EB Jumping back squats

WOD

19 Minute AMRAP

8 HPS RX-40/30kg

12 Back rack lunges

8 Pullups   ADV-8 CTB

STRENGTH & SKILLS

Odd / Even x 12 minutes

– 8-12 dumbbell bench press

– 5-8 Barbbell bent over rows (pronated grip)

HIIT

WARM UP

3x

45 Second bike (15 seconds @3-4 / 15 seconds @7-8 / 15 seconds @3-4 RPE)

5 EB Hang muscle cleans

5 EB Strict press

5 EB Jumping back squats

WOD

6x 5 Minute AMRAPS

7/6 Cal ski

7 Hang power cleans 40/30kg

7 Push press

7 Back squats

50m Run

Rest 2 minutes after each.