EMOM (for as long as possible):
0-9 min:
20m Bear Crawl + 20 Double-unders
10-19 min:
2 x Turkish Get-up 22.5/15kg
20 min – until failure:
10 x 10m shuttle run (increase by 1 per minute).
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WOD: Friday
A. EMOM x 4 minutes:1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats (Light load)Rest 1 minuteEMOM x 4 minutes:1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats (Medium load)Rest 1 minuteEMOM x 4 minutes:1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats (Heavy load)Rest 1 minute B. Back Squat 5 x 5