WORK TO A MEDIUM / HEAVY WEIGHT BACK SQUAT

5- RDS
15 BACK SQUATS
200 MT RUN
10 EVIL WHEEL
RX 65/95
RX+85/115

2-4-6-8-10-12
FRONT SQUATS 85/115
12-10-8-6-4-2
TOES TO BAR
AFTER EACH RD
RD1,3 AND 5 -30 DUBS
RD 2,4 AND 6 -400 MT RUN

WORK TO MEDIUM HEAVY WEIGHT CLEAN & JERK

20 MIN AMRAP
6 HSPU
16 CLEAN & JERK 95/135
6 BURPEE OVER THE BAR

20FRONT RACK LUNGES 65/95
20SIT UPS
20 KB SWINGS 55/70
800 MT RUN
20FRONT RACK LUNGES
20V-UPS
20 KB SWING
400 MT RUN
20FRONT RACK LUNGES
20 HOLLOW ROCK
20 KB SWINGS
200 MT RUN

E.M.O.M X 8 MIN 105/155
10-D/L
5-HANG POWER CLEAN
REST 2 MIN
WOD
4 RDS
14-D.B POWER SNATCHES 20/30
7 WALL BALLS
14 BOX JUMPS
7 CHEST TO BAR PULL UPS
RX + 35/50

BREAK CLASS INTO TWO GROUPS
EVERY 2 MINS ALL OUT!

GROUP 1
5 RDS
200 MT RUN
10AIR SQUATS

GROUP 2
5RDS
200 MT ROW(BIKE IF NOT ENOGH ROWES)
10 PUSH UPS
REST 2 MINS SWITCH

2 RDS
400 MT OH WALK W PLATE 25/45
50 SIT UPS