Wod

0:00-8:00
800m run
60 doubleunders
40 wallballs

9:00-16:00

600m run
50 doubleunders
30 wallballs

17:00-24:00

400m run
40 doubleunders
20 wallballs

25:00-30:00

200m run
30 doubleunders
10 wallballs

3RM Bench Press

Find max weight in 12min.

90sec. ME Push ups

Max number of reps in 90sec.
Variations:
- floor (normal)
- 20'' box
- 24'' box
- 30'' box

Max time Farmers walk

One unbroken attempt for max time with 50% bodyweight in each hand.
- 3min cap -

Max Cal Assault Bike

Max number of calories in 1min.

Skill

10 min practice for Ring/ Bar MU

Jerks

In 10 min build up a heavy set of
3 Jerk dip Squats
1 Splitjerk with 2s pause in catch

OHS

In 10 min build up a heavy set of
2 x 3 Stop OHS (2s pause)

Way down : above knee / bottom
Way up: above knee

Accessories

3 sets
4-6 pendlay rows into 30s Bentover reverse flys (light weights)
45s glutebridge walkouts