WOD
Every 30 Secs for 15 Mins
5 Burpees
6 Box jumps
7 HSPUs / push ups
8 Deadlifts @ 40% of WOD load
9 Air squats
For time:
21 Deadlifts @ 60 / 45kg – 70 / 55kg
12 Weighted pistols @ 24 / 16kg in front rack held with both hands / Goblet squats
21 STOH @ 60 / 45kg – 70 / 55kg
12 Muscle ups (ring) / pull ups
21 Hang power Clean @ 60 / 45kg – 70 / 55kg
12 Toes to bar
21 Thrusters @ 60 / 45kg – 70 / 55kg
1200m Run
*18 Min cap
BARBELL
E2M (for 14 mins): Complex – 3 position snatch + 1 OHS between each rep
In 16mins BTH: Bear Complex
BWOD: AMRAP – 12 Deadlifts, 9 HPC, 6 FS, 3 Split Jerks