23102024

Conditioning: EMOM 16 min.

min 1: 10-12 no jump burpee

min 2: 8-10 target burpee

min 3: 6-8 burpee broad jump

min 4: rest!

WOD:

4 minutes time cap.

40 toes to bar (x1.5 knees to chest)

*every minute starts with 6 kettlebell swings including at 0:00

max. rep empty bar back rack forward lunge in remaining time

rest 1:30

4 minutes time cap.

50 steps empty bar back rack forward lunge

*every minute starts with 4 toes to bar(x1.5 knees to chest) including at 0:00

max. rep kettlebell swings in remaining time

rest 1:30

4 minutes time cap.

60 kettlebell swings

*every minute starts with 6 steps back rack forward lunge including at 0:00

max. rep toes to bar (knees to chest) in remaining time

Accessory: 3 Rounds

Barbell 21

10-12 inverted skull crushers