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 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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