WARM UP

6 Minute AMRAP @ 4-5 RPE

50m Run

5 Dead ball GTO’S

3 Burpee pullups

WOD

For time

400m Run

10 Lateral burpees over dumbbell

20 Single arm dumbbell STO’S 22.5/15kg (half on each arm)

20/15 Cal row

400m Run

20/15 Cal row

30 SA DB STO’S

20 Lateral burpees over dumbbell

400m Run

30 Lateral burpees over dumbbell

40 SA DB STO’S

20/15 Cal row

22 Minute cap

STRENGTH & SKILLS

Super set each of the following for 5-7 sets

– Max Banded bicep  hammer curls

– Max banded tricep extensions

HIIT

WARM UP

6 Minute AMRAP @ 4-5 RPE

50m Run

5 Dead ball GTO’S

3 Burpee pullups

WOD

For time

7x

15 Plate burpees

15 KBS RX-24/16kg   ADV-28/20kg

200m Run

250/200m Row

Rest 1 minute after each round

29 Minute cap.