Warm-up
EMOM 6
12 Burpees
20 Lateral Up & Over on ox
:45 Squat Hold
Midline
3 Rounds
30s plank ups over the barbell
30s BB roll-outs
30s hollow rocks
30s Rest
Strength
EMOM 12
2-Pos Hang Squat Snatch
High
Mid
L1- 2 Hang Power Snatch 2 OHS
WOD
10 Minute AMRAP
15 Burpee Box Jumps
15 Overhead Squats (115,75)
Level 2- 95,55
Level 1- 75,35, 10 Burpee Box Jumps or Burpee Step-Ups
4:45 Conditioning
At 0:00
1 Mile Run for Time
in the remaining time Row @65% of 500m Pace
At 11:00- Rest 3 Minutes
At 14:00
800m Sprint for Time
in the remaining time Bike @65% of 1 mile Pace
At 20:00 Rest 2 Minutes
At 22:00
400m Sprint for Time
In the remaining time Ski @65% of 500m Ski Pace
At 26:00 Rest 2 Minutes
At 28:00
200m Sprint for Time
in the remaining time Row @65% of 500m Pace
At 31:00- Done