Warm-up
640m run
+
Mobility (PVC)
B)
Strength & conditioning
EMOM - 10' (alternado)
1° min: 1 round benchmark "Cindy"
2° min: 10 sit-ups DB
C)
WOD
AMRAP - 12'
200m run
12 deadlifts (115/85)
8 hang power clean (115/85)
4 shoulder to OH (115/85)
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ENDURANCE
A)
Warm-up
Mobility (PVC) + barbell
5 GOH
5 good mornings
5 power cleans
5 front squats
3 rounds
B)
Strength & conditioning
EMOM - 8'
1 power clean + 2 front squats (155/115)
C)
WOD
1km run
50 box jumps
600m run
50 burpees
200m run
50 plates GOH
For time
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