WODs

a) 3 sets
5 bench press (heavy @81%)
5 single arm db row/side

b) for time
80 double unders
40 push jerks 40/30
40 pull ups
80 double unders
20 push jerks 50/35
20 chest to bar pull ups
80 double unders
10 push jerks 60/40
10 bar muscle ups

scaled 30/20, 40/30, 50/35,
ring rows, jumping pulls ups, pull ups,
single unders (x2)

FITNESS
a) 5 sets
5 bench press
10 single arm db row/side

b) for time
40 push press
40 jumping pull ups
100 double unders
20 push press
20 pull ups
100 double unders
10 push press
10 chest to bar pull ups
100 double unders

a) deadlift 3/5
5x3 @83% of 3rm

b) amrap 12min
buy in 1000/800m row
max rounds in remaining time
10 burpees over the erg
10 ball slams 20/15

FITNESS
a) 5 sets
3 deadlifts
max paralette tuck sit hold

b) emom 15min
1. 15/10cal row
2. 12 burpees on plate
3. 10 kb swings

a) emom 9min
1.-3. 3 power snatches (climbing)
4.-6. 2 power snatches (climbing)
7.-9. 1 power snatch (climbing)

b) for time
80 box jump overs 60/50
80 hang power snatches 35/25
80 toes to bar
*divide as needed

scaled 25/15, knee raises

FITNESS
a) emom 10min
even: 10 alt db single leg deadlifts
odd: 10 single arm db seated shoulder press/side

b) for time
80 box jump overs
80 alt db snatches
80 toes to bar
*divide as needed

a) 4 sets
4 frontrack lunges (climbing)
10m heavy reverse sled drag 80/60

b) amrap 15min
5 db power cleans 20/15
10 alt db frontrack lunges 20/15
20 shuttle runs

scaled 15/10

FITNESS
a) 4 sets
4 frontrack lunges
8m reverse plate throw

b) amrap 15min
5 db power cleans
10 db frontrack lunges
20 mountain climbers

a) 4 sets
10 alt lateral kb goblet squats
10 kb windmill/side
10 side plank rotations/side

b) for time
5 rounds
10 plate ground to overhead
20 plate russian twist
10 burpee on plate

for time
in teams of two
50 wall balls 20/14
10 kb swings 24/16
30 box jump overs 60/50
40 wall balls 20/14
20 kb swings 24/16
30 box jump overs 60/50
30 wall balls 20/14
30 kb swings 24/16
30 box jump overs 60/50
20 wall balls 20/14
40 kb swings 24/16
30 box jump overs 60/50
10 wall balls 20/14
50 kb swings 24/16
30 box jump overs 60/50