WOD: For time 1-10 Clean & Jerks RX 60 kg Between each step 200 m Run 6 Strict Chin Ups
Endurance WOD:
A. For time 1500/1250 m Row 10 min Cap
B. For time 1500/1250 m Run 10 min Cap
C. For time 80/65 Cal Echo Bike 10 min Cap
Lower body
4×8 back squat
4x 16 box step up alternate
4x deficit sumo squat
3x 10 Swiss ball leg curl + 30″/45″ glute bridge hold
3x 40″/1′ farmer walk + 12/15 v ups
