Warm Up
Pigeon/Lizards
200 m run
3 rounds
5 reverse burpees
10 hip bridges
15 push ups
Strength
Deadlift
8 min EMOM
3 reps at 60-70%
WOD
800m run/row
30-20-10
Thrusters 45/35
Russian KB swings, heavy as possible
400m run
Post
100 med ball sit ups
Warm Up
Pigeon/Lizards
200 m run
3 rounds
5 reverse burpees
10 hip bridges
15 push ups
Strength
Deadlift
8 min EMOM
3 reps at 60-70%
WOD
800m run/row
30-20-10
Thrusters 45/35
Russian KB swings, heavy as possible
400m run
Post
100 med ball sit ups