WODs

a) backsquat
5x5 @ 82,5% of 5rm

b) 3 rounds
for total reps
amrap 3 min
5 db thrusters 20/15
10 double db box step overs 20/15
max cal bike
3 min rest

scaled 15/10

FITNESS
a) 5 sets
5 backsquat
10 alt db romanien deadlift

b) 3 rounds
for total reps
amrap 3 min
5 db thruster
10 double db box step overs
max cal row

a) emom 9 min
1. 3-6 strict pull ups
2. 8-10 v-ups
3. 3-6 stationary dips

scaled seated modification strict pull ups,
banded stationary dips, tuck ups

b) "Nate"
amrap 20 min
2 ring muscle ups
4 handstand push ups
8 swings 32/24

compare to

sclaed burpee pull ups, hand release push ups, 24/16

FITNESS
a) emom 12 min
1. 3-6 strict pull ups
2. 10 v-ups
3. 3-6 parallette dips

scaled seated modification strict pull ups, tuck ups

b) amrap 20 min
2 burpee pull ups
4 hand release push ups
8 swings

a) build up to a heavy 3 rep push jerk

b) 4 rounds for max reps
1 min burpees over the bar
1 min push press 40/30
1 min row (cal)
1 min rest

scaled 30/20

FITNESS
a) 5 sets
5 push press
30 sec side plank hold/side

b) 5 rounds for max reps
1 min burpees over the bar
1 min push press 40/30
1 min row (cal)
1 min rest

a) build up to a heavy power clean

b) for time
10 power cleans 40/30
1 round "cindy"
8 power cleans 50/35
1 round "cindy"
6 power cleans 60/40
1 round "cindy"
4 power cleans 70/45
1 round "cindy"
2 power cleans 80/55
1 round "cindy"

"cindy"
5 pull ups
10 push ups
15 squats

rx+ 60/40, 70/45, 80/50, 90/55, 100/60
scaled 30/20, 35/25, 40/30, 50;35, 60/40
ring rows, kneeling push ups

FITNESS
a) emom 12 min
even: 8-10 bulgarian split squats
odd: 10-14 single leg glute bridge/side

b) amrap 15 min
5 pull ups
10 push ups
15 squats
20 kb high pulls

a) 5 sets
10-12 half kneeling db press/side
10-12 alt db renegade row
30 sec db side plank raises/side

b) 20-15-10-5 reps
db deadlifts
db hang power cleans
db push press
*10 burpees after each completed round

-

Endurance club #32
in teams of 3 for time

3 rounds of:
400m row
400m ski
(partner changes after each 400m)

into

90/60 cal bike

*repeat 3 times

scaled 300m row, 300m ski

in teams of two
for time

120/100 cal row
60 partner wall balls 30/20
60 alt db snatches 25/20
60 box jumps 60/50
80/65 cal row
40 partner wall balls 30/20
40 alt db snatches 25/20
40 box jumps 60/50
40/30 cal row
20 partner wall balls 30/20
20 alt db snatches 25/20
20 box jumps 60/50