Warm Up – 3 RDS Unbroken
5 High Hang Muscle Cleans (fast)
5 Hang Cleans (squat)
10 Push Jerks
A. Strength – EMOM 10 Minutes
3 Bear Complex Cycles @60/45kg
(Clean, Front Squat, Push Press, Back Squat, BtN Push Press)
B. WOD – For time
‘Torture in the Tropics Individual Event 3
20m Handstand Walk (2 min Hold)
then, 30-20-10
Thrusters (45/30)
Kettlebell Swings (24/16)
Wallballs
then,
20m Handstand Walk (2 minute Hold)
Cooldown- Mobility – Trigger Balls – Upper Lats/Traps (5 min), Glutes (5 Min)
