WARM UP

6 Minute AMRAP @4-5 RPE

50m Run

6 Alternating dumbbell snatches

6/5 Cal ski

WOD

22 Minute ladder

2 KBS 24/16kg

2 Box jumps 24/20″

2 Abmat situps

10/8 Cal bike

4

4

4

10/8 Cal bike

6

6

6

10/8 Cal bike

And so on…

STRENGTH & SKILLS

5-7 sets of each

– 8-12 Dumbbell bench press

– 3-5 Pause back squats (3 seconds in the ditch)

HIIT

WARM UP

6 Minute AMRAP @4-5 RPE

50m Run

6 Alternating dumbbell snatches

6 Dumbbell goblet squats

6/5 Cal row

WOD

Every 3 minutes x 10

8/6 Cal bike

12 Double dumbbell push press 2x 15/10kg

8 Box jump over’s 24/20″

8/6 Cal ski

2:30 Cap on each round

Reverse the order each round

Score = Total working time.