10 Rounds for time 3 Clean & Jerk RX 60 kg, 5 Burpees Jump Over the Bar, 7 Pull Ups.
Endurance WOD:
4-3-2-1 min
A. Speed Fit
B. Row
C. Echo Bike.
Between every step 2 min REST.
Legs definition
4×10 front squat
4×20 back rack forward lunges + 12 swiss ball leg curl
3x 45/1 heavy sled push +10 leg extension (cable or nordic)
3x1min banded step backs
3×20/25 swiss ball crunches + 15 swimmers
Mixed conditioning FBB
A1. 3 /4 sets of: 15 cal Hard row 15-15 banded clamshells 20 banded hip thrust
A2.3/4 sets of: 15 cal bike 16 feet elevated back step lunges 15 banded cha cha
A3.3/4 sets of: 150 m run 15 ring rows 12 oblique side bends
