Box
Lift-
Deadlift- 5-5-3-3-1-1
Metcon-
For time-
24-21-18-15-12-9-6-3-
Air squats
Russian KBS 32/20kg
HRPU
Plate & Dumbell WOD
Warm up-
4 rounds-
16 hip taps
12 Jumping jacks
8 Sit ups
6 ground to OH
Core-
4 Super sets of-
30 Flutter kicks
30 seconds hollow
30 Flutter kicks
Metcon-
For time-
50 "Devil presses" plate/DB
– Every 2 minutes (include- 0:00)- 20 Jumping jacks
Bodyweight
Core-
4 Super sets of-
30 Flutter kicks
30 seconds hollow
30 Flutter kicks
