AMRAP in 40min @ STEADY pace of:
Run 400m
6 Power Cleans
20sec. Sorenson Hold (with plate)
Ski 400m
6 DB Box Jumps
20 DB Box Step Overs (same DBs)
Bike 800m
6 Double KB Front Rack Squat
20m Front Rack Carry


STRENGTH WOD

A:
Deadlift
Work up to a heavy sets of 8 reps

Then two sets of
10 reps with 20% less load

B:
Three to four sets of:
10 bench press w/ 3 sec. down
8 Hammer curls
4 D-Ball over shoulder


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
2min @ Damper 9
Rest 15sec
2min @ Damper 7
Rest 15sec
2min @ Damper 5

Station 2
EMOM for 6min of:
3 Squat Cleans (with 1 sec. Pause at receiving position)

Station 3
AMRAP in 7min of:
5 Double DB Power Cleans
5/5 Front Rack DB Lunges
5 Double DB Push Presses

Station 4
EMOM for 6min of:
3 High Box Jumps (hips need to be above 90 degrees in landing)

Station 5
EMOM for 6min of:
20sec. Front Rack Hold (increase load)