Warm-up
A. 1000m row
B1. Hanging shoulder retraction 2×8,
B2. Double kb swing 2×8,
B3. Goblet squat 2×8
WOD
60s on 30s off:
Pull-ups,
Step-down box jumps,
KB Swings,
Burpees,
Wall-balls,
Row for cal
Rest 10 min x2 sets
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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