Warm-up
EMOM 8
1. 200m Run
2. 15 Sandbag Back Squats
3. 100m Sandbag Run (on shoulders)
4. 3 Wall Climbs
Oly (12 mins)
Every 1:30 for 8 Rounds
Squat Clean & Split Jerk
3 Reps*
*Start at 70% and climb as able.
Strength
Deadlift
5-5-5-5 Straight Sets @ 80%
WOD
20-15-10-5
Sandbag Over Shoulder (8/5)
Strict Handstand Push Ups
-Complete a 100m Sandbag carry* after each round.
*Sandbag must be hugged in front of the body at the chest.
Regional – Kipping
Open – 12-9-6-3 Kipping HSPU