Benchmark

Warmup

400m Run / 2min Shuttle run

9x 30se on / 15sec off
Row / Ski / EchoBike
Alt. Good mornings / Alt. Lunges / Air squats
Dead hang / Scapula pull-ups / Ring rows

WOD prep

Dumbbell
5/5 DL
5/5 Hang cleans
5/5 Thrusters
5/5 Hang snatch

Build up to workout weigth
2-4 Thrusters 2x15/10
2-4 Alt. Snatches 22.5/15

GYM
10 Kip. Swings
5 Knee raises
5 Leg raises
5 TTB

5 Pull-ups

3 Walk outs
2 Wall walks

10 Wall balls

WOD

For Time

600m Run (30 Shutte run 2x7.5m)

3 Rounds
30/24 Cal Row / Ski / EchoBike
20 Wall balls

600m Run

3 Rounds
15 TTB
20 DB Thrusters 2x15/10

600m Run

3 Rounds
6 Wall walks / Walk outs
12 Pull-ups
24 Alt. DB Snatches 22.5/15