Box
Strength-
D-ball squats in hug 8-8-8-8-8
Metcon-
4 rounds for time-
20 Wall balls
15 HRPU
10 T2B
5 D-ball clean 70/40kg
Bodyweight
Metcon-
10 rounds for time-
9 Lunge-Lunge- squats
35 Double unders / double taps / side to side jumps
Plate & Dumbell WOD
Warm up-
4 rounds-
5 Squats
5 push presses
3 thrusters
3 burpees
Core-
4 super sets of-
10 "Around the world"- each side
10 Hollow rocks
10 seconds hollow hold
Metcon-
"Open 17.5"
10 rounds for time-
9 thrusters
35 Double unders / double taps / side to side jumps
