Pre WOD:

A, Capacity EMOM
Level 3:
15 min EMOM:
1, 4 Wall Walks
2, 15 GHD Sit Ups
3, 15 meter Double Dumbbell Overhead Walking Lunges 2*22.5/15 kg
4, 30 meter Double Kettlebell Warmers carry 2*32/24kg
5, Recovery Row

Level 2:
15 min EMOM:
1, 3 Wall Walks
2, 12 GHD Sit Ups
3, 15 meter Single Dumbbell Overhead Walking Lunges 1*22.5/15 kg
4, 30 meter Double Kettlebell Warmers carry 2*24/16 kg
5, Recovery Row

Level 1:
15 min EMOM:
1, 1 Wall Walk
2, 8 Toes to Mark
3, 15 meter Single Dumbbell Overhead Walking Lunges 1*15/10 kg
4, 15 meter Double Kettlebell Warmers carry 2*24/16 kg
5, Recovery Row

WOD:

3 Rounds:


AMRAP 4:
6/6 KB Front Squats, 24/16kg
9 Pull-ups
6 Burpee to Target
– Rest 1 min

AMRAP 4
12/9 Cal Row
9 Handstand Push-Ups
6 Burpee Over Rower

– Rest 1 min

Post WOD:

Zone 1-2 Optional Add On Workout:
30-60 min Rowing

E10MIN:
3 Attempts CrossOver Double Unders (or other skills)

Do this if you want to build your Endurance Base and get more comfortable on the Rower, This stays the same every week during this block, feel free to change Erg and skill that you practicing