wod

complete as many reps as possible in 8 minutes of

5 shuttle runs
10 double db push jerks 15/22.5
20 box step ups 45/60

note: 1 shuttle run = 7,62 m down/7,62 m back

post workout

4 sets

:20 plank hold
:10 rest
:20 flutter kicks
:10 rest

wod

every 2 minutes for 10 rounds

1 clean and jerk

wod

3 rounds for time

4 rope climbs
12 ghd sit ups
16 single leg squats

post workout

accumulate

50 ghd hip extensions

wod

4 x 2 minute rounds for reps of

12-cal row
24 double-unders
max reps wall ball shots 6/9 kg

note: rest 2 minutes between rounds