Warm up
500m row
Tabata sit ups
tabata hollow holds

Strength
Cleans from the power postion ( advanced athletes make these squat cleans)
2,2,2,2,2+ workou up to a heavy double

WOD

10 min AMRAP

2-4-6-8-10….

Pull Ups

Cal Assault Bike

– Rest 5 min –

10 min AMRAP

2-4-6-8-10….

Deficit Push Ups (45/25)

Cal on the rower

For the bigger classes half will start on one wod, half on the other