WARM UP

6 Minute AMRAP @ 4-5 RPE

6/5 Cal ski

5 EB Muscle snatches

5 EB 1 & 1/4 Front squats

STRENGTH & SKILLS

20 Minutes

1RM Front squat

WOD

20 Minute AMRAP

8 Power snatches RX-40/30kg

8 Box jumps 24/20″

1 Rope climb

@ Every 4 minutes beginning at 4:00 complete

200m Run + 8/6 Cal bike

HIIT

WARM UP

6 Minute AMRAP @4-5 RPE

6/5 Cal ski

8 Russian KBS

50m Run

WOD

10x

16 Hang dumbbell snatches 22.5/15kg (8 each arm)

12 Abmats

8/6 Pushups

7/6 Cal bike

100m Run

Rest 1 minute after each round

36 Minute cap.