Warm up
5 rounds
10 kb swings
10 second goblet squat hold
10 second active hang
Strength
Back squat-Build a heavy 6
Conditioning ABABA
A-1/2 tabata
Strict pull ups
B-Ever other minutex3
3 back squats
30/30 second side plank
Accessory
100 step ups with a sandbag
Oly WOD
EMOM5
2 squat cleans
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
