Workout of the Day

6R
Every 5 minutes complete
-100m Sled Push (95/45)
-50 double unders

WOD 1
Snatch EMOM
6 rounds of:
Min 1- 1 Power Snatch
Min 2- 1 Power Snatch + 1 OHS
Min 3- 1 Snatch Deadlift + 1 Power Snatch + 1 OHS

*Stay with the same weight for all 3 minutes.
*Add weight over the 6 rounds if wanted.

WOD 2
3 sets of:
-1min Row meters
-1 min front plank
-1 min side plank
-1 min other side plank
-rest 1 min

8 rounds not for time:

-4 Deadlifts
-6 Strict HSPU
-8 Strict Pull-ups

Focus 100% on movement quality today, not speed.

Alternate rowersand airdynes for the following

8 min EMOM

-sprint as manycalories as you can get to in 20 seconds

Partner WOD

Alternate rowers and airdynes
I go/You go
Calories 20-18-16-14-12-10-12-14-16-18-20

4RFT

-400m run

-handstand walk one length of the gym

-20 Knees to elbows or TTB