WODs

"Runyan"
amrap 24min
21 burpees over the bar
7 deadlifts (1,5x bodyweight)
10 pull ups

FITNESS
amrap 24min
21 burpees over the bar
7 deadlifts
10 pull ups

a) 4 supersets
5 bench press @ 78%
max clapping push ups
rest 2min

b) for time
50/35cal ski
40 kb swings 24/16
60 kb single arm push press 24/16
40 kb swings 24/16
50/35cal bike

rx+ 32/24
scaled 20/12

FITNESS
a) 4 sets
5 bench press
max hand release push ups

b) emom 16 min
1. 15/10cal row
2. 20 kb swings
3. 15/10cal bike
4. 20 kb push press

a) 5 sets on every 3min
5 strict pull ups
10 nose to wall plate walks
20-30sec hollow hold

rx+ strict chest to bar pull ups
scaled seated modification strict pull ups

b) amrap 15min
12 ball slams 20/15
12 slam ball box step ups 60/50
12 toes to bar

scaled 15/10, knee raises

FITNESS
a) emom15min
1. 3-6 strict pull us
2. 30sec nose to wall handstand hold
3. 30sec hollow hold

b) amrap 15min
12 kb high pulls
12 kb frontrack step ups
12 toes to bar

a) emom 10min
even: 8-10 single leg db romanian deadlifts/side
odd: 5-8 single arm db turkish sit ups/ side

b) for time
5 rounds
20/15 cal row
20 db hang clean & jerks 22,5/15
20 alt db overhead lunges 22,5/15

rx+ 30/20
scaled 15/10, frontrack lunges,

FITNESS
a) emom 10min
even: 8-10 single leg db romanian deadlifts/side
odd: 5-8 single arm db turkish sit ups/ side

b) emom 15min
1. 15/10cal row
2. 20 db hang clean & jerks
3. 16-20 alt db overhead lunges

a) 3 sets
8 kb bottom up press/side
8 kb windmills/side
8 kb single arm renegade row/side

b) emom 20 min
1. 3 wall climbs
2. 15 swings
3. 20 sit ups
4. 10 burpees

for time
in teams of two
buy in 30 synchronized burpees
into
14 rounds
as a relay
12 db deadlifts 20/15
9 db hang power cleans 20/15
6 db frontsquats 20/15
3 db push press 20/15
into
buy out 30 synchronized burpees