Warm-up: 21-15-9: Calorie Row, Hand release push up, Russian KB Swing, Run the Block after each Set
Strength: EMOM 10:00: 4x Split Jerk 60% of 1RM
Stamina: 4 Rounds, not for time: 15x Burpee – pull up, 20x Double arm KB Clean and Jerk, 100m Farmer Carry (Heavy).
WOD Courtesy of Coach Austin Mc!
WOD: GW Interval (ask Coach Austin the meaning!)
4 Rounds, 3:00 on 2:00 rest
15 Pull up (C2B ARX)
10 Burpee Box Jump Over (24/20)
Max Effort Wallballs in Remaining time (20/14)
*Set up boxes in middle and have wallballs on turf side so class moves together. Encourage athletes to challenge and push themselves for the 3 minutes, but not bottleneck anywhere. Scale to where you have anywhere from 1:00 to :30 for the wallballs. Should be taxing. Score is total wallballs.
Cool Down: 4 Sets: 1:00 Wall Sits with Plate on Knees