WODs

a) work up to a heavy power clean + hang power clean

b) 3 rounds
for total reps
amrap 3min
25/18cal ski
10 toes to bar
max power cleans 60/40
3min rest

scaled 18/12, bench dips

FITNESS
a) emom 10min
even: 14 alt single leg kb deadlifts
odd: 10 single arm kb renegade row/side

b) 3 rounds
for total reps
amrap 3min
20/15cal row
10 toes to bar
max kb swings
3min rest

a) "Danny"
amrap 20min
30 box jumps 60/50
20 push press 50/35
30 pull ups

b) tabata
side plank raises

compare to 27.09.2019

FITNESS
a) amrap 20min
30 box jumps
20 push press
30 pull ups

b) tabata
side plank raises

"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