WOD:
A, Front Squat 4 set*6 rep
– Start at 70% and build up to todays heavy 6 rep
B, 12 min Amrap:
12 Russian Kettlebell Swings, 24/16 kg
12 Kettlebell Goblet Squats, 24/16 kg
12 AbMat Sit-ups
Tri Erg:
Amrap 10 min:
Bike Erg, 600/500 m Damper 10
Bike Erg, 600/500 m Damper 3
20 Jumping Alternating Lunges
Rest 2 min
Amrap 10 min:
Row, 300/250 m Damper 10
Row, 300/250 m Damper 3
10/10 Single Arm Dumbbell Push Press 22.5/15 kg
Rest 2 min
Amrap 10 min:
Ski Erg, 300/250 m Damper 10
Ski Erg, 300/250 m Damper 3
20 Alternating Dumbbell Power Snatches, 22.5/15 kg
