WOD
12 Min AMRAP
10 Bar Facing Burpees
8 SDHP 50/35kg
6 Front Squats 50/35kg
*
Skill/Gymnastics
Strict HSPU / Kipping HSPU
4 Sets of
5-10 Strict HSPU + ME Kipping HSPU
Score total reps from 4 sets
Rest 3min between sets
*
PEAK
12min EMOM
2 Squat Cleans (start moderate and increase to a max)
*
Accessory Work
5 x 10 (each side) Single leg Deadlift @30% of 1RM Deadlift
5 x 10 Double KB Bent Over Row 24/16kg
5 x 10 Strict Pull-ups
10 x 15 Weighted GHD Back Extension 15/10kg