Warm Up: Coaches Pick
WOD: AMRAP in 30 mins
RXD Option:
AMRAP in 30 mins: (Split Reps)
30 Sync WBS (9/6)
12 Deadlift (70/55)
12 HSPU
12 Power Cleans (70/55)
12 HSPU
12 Front Squats (70/55)
12 HSPU
60 Du’s (At Same Time)
SCALED Option:
AMRAP in 30 mins: (Split Reps)
30 Sync WBS (6/3)
12 Deadlift (55/40)
12 Bench HSPU / DB Push Press (22.5/15)
12 Power Cleans (55/40)
12 Bench HSPU / DB Push Press (22.5/15)
12 Front Squats (55/40)
12 Bench HSPU / DB Push Press (22.5/15)
120 Skips (At Same Time)
Finisher:
3 sets x 10 reps
Bicycle Crunches
Wipers
Rig Pikes
Accessory Work:
3 sets x 10 reps
DB Squats
DB Split Squats
Wall Sit (30 secs)
Top Up:
20 on / 10 off Row
X 8 or
X 16 or
X 24