1. Warm up

2. Skill

Planche Progressons

3. WOD

08:00 CFE

Row 1000m

20Front Squats (50/35)

20 KB Swings (24/16)

20 Pull up

20 Press up

Run 800m

20 Box Jump (24/21)

20 Hollow Rocks

20 Wall Ball (20/14)

20 Burpee

09:00 CF

PartnerWOD: 4 minutes per station. 1 minute rest between stations.

A) 2 Lengths Prowler Push (50/30) / Burpees

B) 2 Tyre Flip Jump Through / Abmat Sit Up

C) 250m Row / Hand Release Press Ups

D) 100m Sprint / Pull Ups

In pairs, start with one person on each of the excercises in the couplet. When partner 1. completes the first movement, you will then swap over. Score is the cumulative total reps on the second movement in each couplet.

4. Recovery

Lat stretch