Warmup: 400m, then 3 x…
– 25 A/Squats
– 15 Lunges
– 5 Burpees
Strength: E3mom for 15´
Back squats:
– Sets 1-2: 5 reps (@65-75%)
– Sets 3-5: 3 reps (@80-90%)
MetCon: 9’ Emom Alt
– 9 Double KB sumo deadlift
– 7 Double KB cleans
– 5 Double KB thrusters (Build heavy)
TeamWOD: With a partner of similar ability, complete: 10 Rounds for time: (5 rounds each, alternating complete rounds)
– 10x Push Press with 42.50kg / 30.00kg
– 10x Chest to Bar Pullups
– 10x Burpee Box Jump Overs with 60.0cm / 50.0cm