1. Warm up

2. Strength

Bench Press 4 x 10 reps at 60% of 1RM

Then rest 120 seconds

Max reps ring rows unbroken

3. WOD

STT WOD 6

All 4 Athletes will be required for this WOD

For Time:

The team must move 1500kg using a single prowler. For a weight to count towards the 1500kg it must be moved a full 20m. e.g. Athlete 1 pushes 50kg2 lengths of the box, (40m) that will be 100kg. Athletes can choose their individual weight for each push.

Then

30 rounds of 5 pull up, 10 press up and 15 air squats. Any 2 athletes can be working at any one time and the work can be split in any way. There is no minimum number of reps that an athlete needs to complete.

Then

Repeat the 1500 prowler push

4. Recovery