Team WOD couples 25 min AMRAP 5 Power Snatches RX 50 kg, 7 OH Squat RX 50 kg, 2 Leg Less Rope Climbs /6 Strict Chin Ups, 400 m Run.
Endurance WOD
A. 4×200 m Run.
B. 4×14/10 Cal Echo Bike.
C. 4×14/10 Cal Ski
1 min Rest Between intervals.
Legs
4ss 8 front squat+ 10 deficit deadlift
4ss 10 hip thruster + 20 back step alternate lunges farmer loaded
3ss 12 banded pump squat + 15 frog pumps
3×16 jumping lunges weighted if possible
3x 12 toe touches + 15 weighted crunches + 15 leg raises ghd (glutes )
Mixed conditioning FBB
A1. 3 /4 sets of: 200m Run 8+8 single arm ring row 15 vups
A2. 3/4 sets of: 200 m Row 12 Box jumps 31 Double unders
A3. 3/4 sets of: 600m Bike 10 tucks 10 hollow rocks
