Warm Up
200m Run
5 Inch Worms w/ Push Up
10 Lunges w/ Stretch & Twist
5 slow up & dwn pushups
200m Run
14 Lunges w/ 3 sec down
7 Pike Push Ups 3sec down & 3sec Up
Strength
5rds NFT
6-8 ES Press In Split Jerk Stance
6 Front Squat 5sec down & 5 Sec Up, HAP
WOD
16min AMRAP
200m Run
16 Alt. Jumping Lunges
12 (6ES) Push Press
4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -
Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L
Every 90sec for 3rds - 10 Strict Press - 14 Bent Over Row - Rest 4rds For Time: 60 Single Unders 16 Burpees 8 Hang Power Snatch (115/80)
