Skill:
8min alt EMOM
Odd: 45sec Wall facing handstand holds
Even: 10-15 toes to rings
WOD:
5 rounds
Every 4mins
400m run
10 dB thrusters/side 50/35
10 lateral box jump overs 24/20
Remaining time max push-ups
* score is push ups
Strength:
A)
EMOM (3 sets)
Snatch sots press x 5
EMOM (3 sets)
Tall Snatch x 3
B)
EMOM (10 sets)
C&J x 1
Sets 1-4 80%
Sets 5-7 85%
Sets 8-10 90%
WOD:
5min EMOM
12 burpees
- Rest 2mins -
5min EMOM
16/13 cal row
Strength:
4×5/side
Back rack back step lunges
WOD:
14Min AMRAP
9 C2B
18 wallballs 20/14
36 DU’s
Midline:
200m farmer carry
200m goblet carry
