Warm-up
100 DU
+
21-15-9
Russian swing (20/14)
Sprawl
Air squat
B)
Strength & conditioning
Front squat
3-3-3-3-3 (75% PR)
C)
WOD
3-6-9-12-15
Hang squat clean (135/95 RX - 115/75 SC)
Burpee box jump
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ENDURANCE
A)
Warm-up
3 rounds:
200m run
10 montain climbers
15 hollow rocks
20 air squats
25 back extensions
B)
Conditioning
6x 100m sprint (30" rest)
C)
WOD
460m run with plate (25/15)
30 GOH plate
30 speed climbers
30 sit-ups twist plate
100m run plate
20
20
20
100m run plate
10
10
10
460m run plate
For time
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