WOD

AMRAP (As Many Reps As Possble)
5 rounds, each on a 3-minute clock, of
20 Plate Sit Ups 20/15kg
20 Banded Hip Extensions
Max reps Body weight Front Squat

Rest at least 3 minutes between each round.

Total reps of Front Squats x KG = score

 

StrengthWOD
HSPU
4x max reps
*Start strict, continue kipping

Bent over rowing
5-5-5-5-5-5

Funny extra