Warm Up
In 5 Mins
20/15 Bike
20 Step Ups 24|20
10 Russian Swings
10 American Swings
20 Sit ups
AMRAP Plank
Mobility
Calf stretching on the Box
Midline
2 Rounds
40s work:20s Rest
1. Plank Walks around the box with toes on the box
2. Box Crunches
3. Hollow Rocks
4. Single Leg V-ups
WOD
Every 5 Minutes for 20 minutes (0:00,5:00,10:00,15:00)
20/15 Bike
20 Box Jumps 24|20
20 Kettlebell Swings 1.5|1
20 Sit-ups
Level 2- 15 Reps
Level 1 – 10 Reps
ADV – 2|1.5, GHDs
Extra Work
21-15-9
Power Snatch 115|80
Strict HSPUs
Rest 5 mins
21-15-9
Power Snatch 95|65
Kipping HSPUs