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WODs

Box Squat : 7x3 at 75% 1RM

Box Squat 7x3 at 75% 1RM Rest as needed between sets.

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FT: Burpees Over Bar and Clean & Jerks

For time: 15 Burpees Over Bar 5 Clean & Jerks, 225/155 lbs 12 Burpees Over Bar 4 Clean & Jerks, 225/155 lbs 9 Burpees Over Bar 3 Clean & Jerks, 225/155 lbs

80/60kg

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3 RFT: Rows, Kettlebell Swings and Pull-ups

3 rounds for time of: Row, 500 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups

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"Tabata" - Burpees and Hollow Holds : 8 x 20 secs / 10 secs

Tabata Burpee Tabata Hollow Hold The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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