For time as a team:
800 m Run, 30 Hang Squat Clean RX 50 kg, 40 Pull Ups,
600 m Run, 20 Hang Squat Clean RX 60 kg, 30 Chest to Bar,
400 m Run, 10 Hang Squat Clean RX 70 kg, 20 Bar Muscle Up.
Endurance WOD
Circuit training: 3 Rounds, 3 ergometers, 3 min WORK, 1 min REST
a.Row Erg for Cal
b. Ski Erg for Cal
c. Speed Fit
Chest n back
4×8 benches press
4×10 (R/L) one arm dumbell row
4ss 10 incline chest fly+ 10 face pull
3ss 10/15 australian pull ups+ 10/15 dips
3ss trx knee tuck 10/15 + arch rocks 12/15 or 20 superman back ext
Lower body FBB
A1.3 s.sets of:
15 cyclist goblet squat
20 glute bridges
A2.3 s.sets of:
12 Sumo Squat
15-15 Single leg Hip thrust
A3.3 sets of :
10 Front rack Back lunges
15 Wall ball
700 m bike
A4. Core :
3/4 rounds
20 mountain climb
12 floor windmills
15’’ hollow hold
