Women
15 minutes skill work
WOD
3 Rounds for time:
400m run
20 med-ball cleans
Men
Powerlifting
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One lift per day:
- 1-1-1-1 @ 80% – 90% – 95% – 100% – two minutes between sets. Then …
- EMOM for 15 minutes: 2 reps @ 80%, dynamic effort.
Rest a bit, then do other work as desired.
3 Rounds for time of:
500m row
50m Sandbag Carry, 150/100
*Sandbag must be cradled in front of the body, not on the shoulder.
Women:
Skill work
40 minutes of stretching, mobility and balance
Men:
Back squat 5-5-5
Press 5-5-5
Deadlift 5
AMRAP 10 minutes of:
30 Double-unders
10 Hang Power Snatch 95/65
30 Double-unders
10 Thrusters 95/65