A1:
10-10-10-10 Front Rack Loaded Split Squats (each leg)
A2:
25-25-25-25 Banded Good Mornings
Alternate A1+A2. Rest approx. 60sec. Between exercises.

B:
4 Rounds – NFT (not for time)
10 KB Front Rack Reverse Lunge (5/leg alternating, challenging weight)
20m DB Bear Crawl (medium load)
5 Burpee Box Jumps (challenging height)
20 Wall Facing Shoulder Taps (scale: on box)
50m KB/DB Cross Body Carry (25m/arm)

Try to have a steady pace and good form.


OLYMPIC WEIGHTLIFTIG WOD

A:
Every 2min for 10min do 1 complex of:
2 Push-Press
2 Push-Jerks
2 Split-Jerks
B:
5 sets of 2.2.2 Hang Squat Cleans (rest 20sec. Between the 3 doubles)
Start every 2:30min.
C:
10-10-10 Jumping Back Squats (low weight, jump as high as possible)
Start every 3min.


STRENGTH WOD

A1:
4x 10m heavy Sled Push
A2:
4x 200m heavy KB Farmer Walk
Alternate A1+A2. Rest approx. 60sec. Between exercises.

B2:
4x 8 Shoulder Press @2020
B1:
3x Max Reps Strict Wide Grip Pull-ups
Alternate B1+B2. Rest approx. 60sec. Between exercises.

C:
Accumulate 2min L-Hang-Hold