WARM UP

3x

10/8 Cal ski

8 Heavy Russian swings

4 Burpee broad jumps (max distance, soft landing)

WOD

For time

10-20-30-40-50 (Half each arm)

Single arm KB HPS RX-20/12kg   ADV-24/16kg

5-10-15-20-25

Box jump over’s RX-24/20″   ADV-30/24″

50-100-200-300-400m

Run

23 Minute cap

STRENGTH & SKILLS

15 – 20 Minutes core work

Alternate between

– 8-12 Pike slides

– 8-12 Double arm slides

Rest as needed between each.

HIIT

WARM UP

3x

10/8 Cal bike

5 EB Snatch grip dead lifts

5 EB Hang power snatches

WOD

29 Minute ladder

6/5 Cal ski

50m Run

6/5 Cal row

3 HPS 35/25kg

6/5 Cal ski

50m run

6/5 Cal row

6 HPS

6/5 Cal ski

50m Run

6/5 Cal row

9 HPS

And so on…

Rest between 4-5 / 9-10 / 14-15 / 19-20 / 24-25 Mins.