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DU CONDITIONING ALT EMOM 10’ 30’’ RING HOLD 40 DU/60 SU WOD 2’ MAX REPS BURPEES 2’ REST THEN FOR TIME ( CAP 12’) 4/8/12/16/20/24 R.SWING #32/24 24/20/16/12/8/4 SIT UPS

Team wod of 2 100 Power Snatch @40/30 kg 100 Toes to bar 100 Thruster @40/30 kg Both athletes perform 10 burpees  every time the movement is broken

REINFORCE YOUR CORE 5 SET OF: 10 GHD SIT UPS WITH PLATE ACCUMULATE 20’’ BAR L-SIT ACCUMULATE 40’’ PLANK WITH PLATE REST AS NEEDED WOD 5 RNDS FOR TIME (CAP 15’) 9 STOH 50/35 15 PULL UPS 21 PUSH UPS