3:00 on, 1:00 off x 8 sets
A.
400m run
10 wall balls
Max distance walking lunges 24/16kg

B.
400m run
10 chest-to-bars
Max burpees in time remaining

A. Handstand walk practice

B. Shoulder Press
Build to a heavy 6 in 10 minutes

C. For time:
30-20-10 pistol squats
*after each set 100 double-unders

A. 4x 3-position snatch

B. Deadlift
Build to a heavy single

C. Pendlay row
4×8 reps

MegaWOD:

1600m run
+
5 rounds of ”Cindy”
+
1200m run
+
4 rounds of ”Cindy”
+
800m run
+
3 rounds of ”Cindy”
+
400m run
+
2 rounds of ”Cindy”
+
200m run
+
1 round of ”Cindy”

A. Power Clean + Power Jerk
EMOM 15:
1+1 *build to a heavy single

B. With partner:
4 rounds of:
6 back squats @ heavy
18 steps single arm OH walking lunges @ heavy
6 ring rows (feet elevated)

Rest while partner performs their round

Easy 50 minutes:
20 Crossovers
20 alt. V-ups
400m run
20 ring rows
20 kettlebell swings 16/12kg
400m run

3:00 on, 1:00 off x 8 sets:
A.
400m run
Max reps wall balls

B.
400m run
Max reps burpee box jump overs