Warm-up
A. 10 min run
B1. Ring rows 2×10
B2. Good mornings 2×10
WOD
30 min @80% effort:
Sled pull fwd/bkwd,
6 Sandbag cleans,
8 Bear hug squats,
12 Slam ball
EMOM 10 3 BB DL3 hang power clean 3 Push press 20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick
Skill: Butterfly pull-ups EMOM x5:5-10 butterfly pull-ups or progression Or Coach’s choice practice 6 rounds for time25′ overhead walking lunge with a plate8 burpees onto
24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12
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