WOD:   2 x Options

"Carse"

21-18-15-12-9-6-3

  • Squat Cleans 95/65
  • Double Unders
  • Deadlift 185/125
  • Box Jumps 24"

***Each segment begins with 150 ft bear crawl

or

"Falkal"

25 Min AMRAP of

  • 8 x HSPU
  • 8 x Box Jumps 30/24
  • 1 x Rope Climb

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OLY Group:

  • Back Squat:  1Rm + 25#/64%  6 sets x 5 reps
  • Build to Heavy Single Hang Snatch then
  • 90% x 2, 85% x 2, 80% x 2
  • Build to Heavy Single Hang Clean + Jerk then
  • 90% x 2 + 2, 85% 2+2, 80% 2+2

Pick a CORE movement on GHD and complete 50 reps in a more challenging variation

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