WOD
2 sets:
20 Pull-Ups
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
20 Pull-Ups
-Rest 5 minutes between sets-
(KG conv: 43/29)
Mini Pump
3 rounds:
Strength
Deadlift - Heavy Single
Max Strict Handstand Pushups
WOD
3 Rounds
24 Single Dumbbell Step Up (50/35)(20)
12 Burpees
6 Wall Walks
(KG conv: DB 22.5/15, box 50 cm)
Strength
Max Bench Press
Max Box Jump Height
WOD
15:00 Amrap
300/250m Row
15 Hang Power Snatch (75/55)
15 Push Ups
(KG conv: 34/25)
WOD
10x100m Sprint (Or 8x25ft Shuttle Run)
-Every 3:00-
Skill
Every minute (10:00)
2 Rope Climbs
Teams of 2
3 Rounds
50 Burpee Box Jump Over (20)
Reps of Back Squats Totaling 5000/4000lbs**
(KG conv: 2250/1800)
WOD
12:00 AMRAP
15 Dumbbell Push Press (35s/25s)
15 Kettlebell Swings (53/35)
10x25ft Shuttle Run
Strength
KB Belt Squats
4 sets: 10 reps – RPE 7
GHD Hip Extension
4 sets: 10 reps - RPE 8
WOD
For time:
30-20-10
Back Rack Step back Lunges (95/65)
Toes to bar
Skill Rope Climb
Advance:
Every minute (10:00)
2 Rope Climbs
WOD
15:00 AMRAP
2-4-6-8-10…
Row (calories)
Ski (calories)
Bike (calories)
Strength
Bottom Up SA Standing KB Press
4 sets: 10 reps (each side) - RPE 8
Elevated Toe Double DB RDL
4 sets: 10 reps