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Skill: Double under ladder 10mins 10*20*30*40*50*40*> *= set of UB t2b you choose number (be hard on yourself

Rest 3 mins

25min running clock
5mins at each station.

1) 25 DU + 5 burpees

2) 15/10 heavy dead ball squats

3) 12/9 cal ski

4) 2 person alt sled push (up & down =1)

5) 7 pull ups + 10 WB 12/9kg

Interval Day= Warm up movements then in pairs min on min off

1) EMOM x14 min on/min off 1x rope climb max cal bike (hit it hard)

Rest 5 mins

2) EMOM x14 min on/min off 7/5 t2b or 10 ab mat sit ups max cal row (hit it hard

Rest 5 min

5 mins 2’s or 3’s max Dead ball over shoulder (go heavy)

Cardio:
In pairs 5 rounds each:
20/17 calorie row/bike
*as hard as possible

WOD:
15min AMRAP
3 rounds of
5 pull ups
10 push ups
15 airsquats
-then 2 deadlifts (120/80kg)-
3 rounds of
5 pulls
10 push ups
15 air squats
-then 4 deadlifts (120/80kg)-

*repeat and keep adding 2 deadlifts each round