6/7 WOD

Warm-Up 3 rounds 250 m row 10 ring rows 10 push-ups 15 band pull-a parts 20 jump rope Strength (15 min) Bench Press 5 sets: 5 reps building each set Between sets: 10 hollow rocks 0:30 sec hold 10 band

W arm-Up (10 min)2 rounds: 200 m partner jog 10 air squats 10 alternating reverse lunges 10 push-ups 20 jumping jacks Then: 10 goblet squats 10 empty bar back squats Strength (15 min) Back Squat Build

Warm Up : 20 jumping jacks 10 air squats 8 inchworms + push-up 10 alternating reverse lunges With empty bar x 2 rounds: 5 hang cleans 5 front squats 5 push presses 5 thrusters For time/2 rounds of: 12