5-1-12

Warm up: 8:00 EMOM
5 squats
5 push ups
Mountain climber rest of minute

Test:
-1 min max air squats
-250 m row

WOD 1 - 5:00 AMRAP
4 seated rope climbs or 1 rope climb
8 med ball presses
16 med ball side to side wall taps

WOD 2 - 5:00
40 bicycles
30 superman
20 sprinters
10 GHD hip ext.

WOD 3 - 5:00
100 m run
10 squats
20 calf jumps

WOD 4 -
21-15-9
DB floor press
DB deadlift

4-30-12

Warm up:
10 spidey lunges
10 side lunges
10 samson lunges
1:00/1:00 calf stretch
1:00/1:00 pigeon pose
1:00 roll IT band

Skill: (alternate both)
Goblet squat
2-4-6-8-10
Hand to hand swings
10-8-6-4-2 (each hand counts as 1)
:30 rest each round

WOD - 12 min AMRAP
4 - kb goblet squats
30- sit ups
4 - hand to hand swings
30 - lunges
100 m run/row

Finisher- 1 max wall sit
4:00 hamstring stretch (box,band, or wall)