CORE
Midline 5×45 Second weighted planks
30 Seconds rest between sets
*
WOD
15 Min
2Km Row
Remainder of time
AMRAP
15 KB Swings @24/16kg
12 Burpees to Target
*
PEAK
3 Rounds – 2min AMRAP
12 DL @50%-60% of 1RM C+J
10 Hang power cleans
8 Shoulder to overhead
Max burpee box jumps (24/20)
REST 3min (REST an extra 2 min after last round – 5min total)
* BB Work should be unbroken
3 Rounds
8 Front Squats @Same as above weight
12 Handstand pushups
400m Row
REST 3min
(REST an extra 2 min after last round – 5min total)
30 Front rack lunges for time @Same as above weight
*Every drop: 15 cal bike/Row