strength
every 2:30 for 5 rounds
8 backsquats
partner wod
1000 m row
400 m weighted front carry 30/45
100 straight leg sit ups
400 m weighted front carry 30/45
1000 m row
note: use a pair of dbs, kbs, a sandbag, or a
d-ball held on the front side of the body for
each carry
cooldown
block run
wod
5 - 8 - 13
deficit handstand push ups
double db deadlifts 22,5/32,5
then
27 m double kb overhead walking lunge 16/24
note: toch all 4 haeds of the dbs to the floor
cooldown
block run
strength
every 2:30 for 5 rounds
8 deadlifts
wod
10 min amrap
12 box jumps 60/75
3 rope climbs
core tabata
forearm plank
cooldown
block run
weightlifting
every 2 min for 10 rounds
1 power snatch
1 hang squat snatch
1 high hangsquat snatch
wod
7 min amrap
7 burpees over bar
14 air squats
cooldown
block run
