A. Strength

12 min rotation

10m heavy sledpush
3-5 horizontal ropeclimbs

B. Wod

In teams of 3

Amrap 10
30s skierg
1 lane walking lunges
1 wallwalk
1 lane walking lunges

A. 3 min on/2 min off x8

500 m row
ME cal on Echo bike

A. Gymnastics/Barbell Capacity

12min EMOM
1. 5 DNG C+J @55-75%
2. 2-6 Ring MU

B. Conditioning

4 sets of:

60 DU´s
8 (4/2'' def.) HSPU
8 Front Squats @70/50kg
8 Burpee BJ over (24/20'' - Box facing)

work:rest --> 1:1

C. GHD Sit-Up 50-75 Reps

50-75 GHD Sit-Up

Accumulate 50-75 GHD sit ups

A. Explosive Training

5 sets of:
3 seated Box jumps
rest ~45sec.

B. Loaded Carries

6 sets of:
15m Zercher carry
- conga line style in teams of 4-5 -

C. MetCon

3 rounds of:
20 WB @20/14lbs
16 DB P. Cleans @2x22,5/15kg
12 C2B