CORE Midline 5×10 Second L-sit + 5-10 TTB Rest 90 seconds between sets WOD For Time (22 min cap) 5 Rounds of 20/15cal Air Bike 10 Hang Power Cleans 10 Push press Weight: 50/35 kg follow by 1k Run PEAK For Time 3k Row 200 Double Unders 1k Run
STRENGTH Strength Maintenance 5×7 Seated DBL DB Shoulder Press Superset with 12 Elevated Ring Rows Rest 2 mins between sets *Elevate feet with box WOD 15 Min EMOM 3 Full Snatch Score = total weight moved eg: 15×3=45x100kg=4500 kg PEAK 7 Rounds 1min work / 1min Rest 5-10 HSPU 5 Front squats 80/50 (175/110) ME…