WODs

"a) 3rm deadlift 1/5

b) for time
10-1 reps
sumo deadlift high pulls 40/30
burpees over the bar

rx+ 50/35
scaled 30/20

FITNESS
a) 5 sets
6 deadlifts
12 hollow rocks

b) for time
10-1 reps
sumo deadlift high pulls
burpees over the bar

a) 5 sets
10-12 db floor press
12-15 db weighted glute bridges
60sec plank hold

b) 4 rounds for time
20 alt db snatches
40 jumping lunges
20 db weighted sit ups

in teams of two
for max reps

amrap 8min
6/4cal bike
6 power cleans 60/40
6 handstand push ups

2 min rest

amrap 8min
6/4cal ski
6 frontsquats 60/40
6 toes to bar

2 min rest

amrap 8min
6/4 cal row
6 push jerks 60/40
6 pull ups

rx+ 70/50
scaled hand release push ups, jumping pull ups, knee raises, 50/35

a) back squat (5/5)
5x5 @ 85% of 5rm

b) 3 rounds for time
60 double unders
30 wall balls 20/14
60 sit ups

rx+ 30/20, ghd sit ups,
scaled single unders x2, 14/10

FITNESS
a) 5 sets
5 back squats
10 shoot throughs

b) emom 15min
1. 30-50 double unders
2. 15 wall balls
3. 20 sit ups

"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