Together is bueno

Warmup

9x 20sec on / 10 off
Row / EchoBike
KB Russian swings
KB Goblet squats

WOD prep

Kettelbell
5 DL
5/5 Hang cleans
5/5 Front squats
5/5 Hang Snatch
5/5 Front rack lunges

Build up to workout weight
2-4 DL / Clean & Jerk / Snatch / Front squat / Lunges

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

5 Ring rows
3 Burpee pull ups
2 BMU

4 Push ups
3 Pike push ups
2 Strict HSPU

3 Walk outs
2 Wall walks
5m HSW

„WFP Mesa Mash“

3 Rounds of
30/24 Cal EchoBike
10m HSW / 3 Wall walks
60 DUs / 90 SUs
10m HSW / 3 Wall walks

Into

For time
500/450m Row
20m KB Fornt rack walking lunges 2x24/16 (2x10m)

Rest 2min

For Time
30 TTB / Leg raises
30 KB DL 2x24/26
30 TTB / Leg raises

Rest 2min

3 Rounds of
10 Strict HSPU / Pike
10 KB Front squats 2x24/16
10 Burpee over KB

into

10 BMU / Burpee pull-ups / to targed
10 KB Snatch 2x24/16
10 BMU / Burpee pull-ups / to targed
10 KB Clean & Jerk 2x24/16