Protected: WOD/Blog

10 minute Muscle Up EMOM
Pick an unbroken number to consistently target every minute, should be 2-3 reps short of failure each round.

9 min AMRAP
12 HSPU
12 Pull Ups
12 Front Rack Lunges 50/35

Rest 5 minutes

3 Rounds of
45 sec Max Cal Row
15 sec transition
45 sec Max Cal Ski
15 sec transition
45 sec Max Cal Bike
15 sec transition
1 minute Rest

Strength Stations:

-Sled Push
-Trap Bar Farmers Carry
-Yoke Carry

In groups on 4-6, spend 10 minutes at each station building to a maximum 15 metre weighted carry/push. Not for time.

WOD
21-15-9
Ground to Overhead 40/27.5
Lateral Burpees over the Bar

In Pairs – Farmers Carry Relay:

Complete 3 x 200m farmers carry per person (total of 6 x 200m) – 2 x 16/24kg KB

30 minute EMOM:

18 Kettlebell Swings 16/24kg
15 Box jump Overs
16 Dumbell Snatches 15/22.5kg
16 Goblet Squats
11 Burpee to Rig
10/8 cal Assault Bike