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Rest up

WOD

Rest.

Rest up

WOD

Rest.

Swings, box jump overs and banded runs

WOD
Partner up
5x
60 KBS 24/16 or 32/24kg
60 Box jump overs
400m Banded run.

30 minute cap.

Burpees, pullups and double unders

Warm up
3x
Runway Broad jumps
7 Hand release pushups
7 Ring rows

WOD
5x4 Minute rounds
5 Burpees
7 Pullups
20 Double unders

Rest 1 minute between rounds.

Front squats and push press

Warm up
3x
Runway tiger crawls
5 EB 1 1/4 Front squats
7 EB Strict press

WOD
14 Minute AMRAP
7 Front squats RX-135/95 ADV-155/115
5 Push press
100m Run

Then no rest

Strength/Skills
8 Minutes to find a 2 RM Push jerk (Racks)

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