WARM UP

Every 2 minutes x 3

6/5 Cal bike

3 EB Power cleans

3 EB front squats

20 DU’S

WOD

45 Minute clock

0:00 – 15:00

Work up to a heavy complex of

3 Power cleans (must be touch & go) + 3 front squats

15:00 – 20:00

Adjust weights and set up

20:00 – 45:00

Ladder

1 Power clean @ 85% of complex

1 Front squat

30 DU’S

2 Rope climbs

2 Power cleans

2 Front squats

30 DU’S

2 Rope climbs

3 PC’S

3 FS

30 DU’S

2 RC’S

And so on….

Note: you cannot squat clean the last rep in each set it must be full power clean before starting your front squats.

HIIT

WARM UP

Every 2 minutes x 3

7/5 Cal ski

5 Dead ball thrusters

20 DU’S

WOD

Every 3 minutes x 12

8/6 Cal bike

8 Wall balls 9/6kg

30 DU’S

50m Run

2:30 Cap on each round

Reverse the order each time, Your score is your total combined working time.