wods

Morning Session

1. Warm up light jogging or row 6 -8 min + dynamic warm up

2. Run or Row 12-14 min @zones 2-3
   3 sets of core work 15 reps Leg raises and plank hold 45sec-1 min
    Run on Grass or row for 12-14 min @ zones 2

Rest 6-8 Hours

Evening Session

1. Strength

Front Squat : 65% x 6 reps, 70% x 5 reps, 75% x 5 reps, 80% x 3 reps
Snatch Dead lift 100% x 5 reps x 3 sets

2. Skill

3 sets of wrist wall Handstand paired with a mobility exercise Standing Shoulder Extension with weighted bar 5 reps (hold on top 3 sec)

3. Metcon

Amrap 12 min

10 Toes to bar
20 du
12 Push Press (40-50%)
40 du
24 Lunge overhead plate steps (15-10kg)