LET’S GET PHYSICAL

A. 2 Front Squat + 4 Back Squat 6 | 1 | 3"

B. 15 minute AMRAP of:
Row 250/ 200 m
12 Dumbbell Alternating Snatches (Heavy)
10 m Handstand Walk/ 3 Wall Walks

LET’S GET PHYSICAL

Buddy WOD 

3 Rounds of 10 minutes on, 2 minutes off, of:
You Go - I Go (Complete one full round)

Round 1
10 Calorie Row
10 Push Ups

Round 2
10 Calorie Ski Erg
5 Burpee Box Jump Over 24/20"

Round 3
10 Front Squats 50/35 kg
2 Rope Climbs

LET’S GET PHYSICAL

5 Rounds for time of:
400 m Run
10 Power Cleans & Jerks 70/50 kg
20 Toes to Bar

LET’S GET PHYSICAL

A1. Back Rack Stepping Lunge 5 | 10 L/10 R | 0"
A2. Dumbbell Bench Press 5 | 12 - 18 | 3"

B. 4 Rounds for Cals of (Athlete choose machine)
1st minute: Easy 
2nd minute: Easy
3rd minute: Moderate
4th minute: Hard

LET’S GET PHYSICAL

A. Snatch 7 | 3 | 2"

B. 3 Rounds of 3 minutes on, 3 minutes off, of:
20/17 Cal Ski Erg
5/3 Rope Climbs
in remaining time max effort of: Toes to Bar

LET’S GET PHYSICAL

A. 2 Front Squat + 4 Back Squat 6 | 1 | 3"

B. 12 minute AMRAP of:
20 m KB Front Rack Lunges
200 m Run
10 Chest to Bar Pull Ups