WOD Di

Warm-up
8x 20/10sec (4each)
burpees
lateral shuffle

8x 20/10sec
russian swings
kb cossack squats

Basic Strength
Metcon (AMRAP – Rounds and Reps)
rounds + reps

5x 6min work, 3min rest
*work in teams of two
*all barbell movements with slow excentric
I. 6 barbell good morning squats
20 double kb front rack rotations

II. 6 pendlay rows
10 double russian swings

III. 6 deadlift touch and go
10 kb wood chopper each side

IV. 6 floor press
20 russian twists

V. amrap 9
*with one kb
100m kb overhead carry
15 push ups on hand on kb
15 kb sit ups