A1:
5-5-5-5 Bench Press
A2:
5-5-5-5 Single Leg Good Mornings
Start every 1:30min one of the exercises (alternating)

B:
4x 50m HEAVY Sled Reverse Drag
2x 200m HEAVY Sandbag Carry (on one shoulder, switch half way)
4x 50m HEAVY Farmer Carry

Alternate in teams of 2, therefore the work-rest ratio should be always 1:1


OLYMPIC WEIGHTLIFTING WOD

A:
Hang Clean below knees + Power Jerk
73% x 3, 78% x 2, 83% x 1, 75% x 2, 80% x 2, 85% x 1

B:
Clean pull
6×3
Increase weight

C:
3 rounds
40 sec. Hollow Hold
12 Weighted Hip Extension


STRENGTH WOD

A1:
Deadlift
5RM, then -15% for AMRAP

A2:
Bench press
5RM, then -15% for 3 x 5, then 1 set AMRAP

B:
4 Rounds of:
15 Skull crushes
6 D-ball over shoulder