9/4 WOD

Warm-Up 3 rounds 250 m row 10 ring rows 10 push-ups 15 band pull-a parts 20 jump rope WOD PREP: Barbell 4 times 5 deadlift 5 high Pulls 5 front squats 5 push press Team WOD (AMRAP 25) split all reps 1

Warm-Up 3 rounds: 10 jump squats 10 PVC pass-throughs 5 inchworms 20 jump rope Strength (15 min) Power Clean 5x4 Moderate Heavy Accessory: 3 rounds: 8 front squats 10 box step-ups Workout Intervals: 7

Warm-Up 2 rounds: 200m jog 10 good mornings 10 glute bridges 10 inchworms Strength (15 min) Deadlift 4 x 6 (moderate) Accessory: 3 rounds: 12 side lunge 10 hanging knee raises AMRAP 18 (Partner WOD,