WODs

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

a) build up to a heavy 2rep overhead squat

b) amrap 6min
10/7cal ski
10 hang power snatches 40/30

2min rest

amrap 6min
10/7cal bike
10 overhead squats 40/30

scaled 30/20, frontsquats

FITNESS
a) 3 sets
5 frontsquats
60 sec plank hold

b) 3 rounds
for total reps
amrap 2min
15/10cal row
max kb high pulls

2min rest

amrap 2min
15/10cal row
max kb goblet squats

2min rest

"Holleymann"
for time
30 rounds
5 wall balls 20/14
3 handstand push ups
1 power clean 100/70

compare to 04.07.2017

scaled 14/10, hand release push ups, 60/40

FITNESS
a) emom 10min
even: 8 half kneeling db arnold press/side
odd: 8 single arm db renegade row/side

b) for time
10 rounds
10 med ball cleans
10 hand release push ups

a) build to a heavy complex of
1 push press + 1 push jerk

b) for time
4 rounds
40 double unders
20 pull ups
10 db burpee box step overs 20/15

rx+ 25/17,5
scaled 15/10, single unders (x2)

FITNESS
a) 3 sets
4 push press
30 sec tuck sit hang

b) for time
4 rounds
40 double unders
20 pull ups
10 db burpee box step overs

a) deadlift 2/5
5x3 @80% of 3rm

b) for time
50/35cal row
40 sit ups
30 kb swings 24/16
40/30cal row
30 sit ups
20 kb swings 24/16
30/20cal row
20 sit ups
10 kb swings 24/16

rx+ 32/24
scaled 20/12

FITNESS
a) 3 sets
6 deadlifts
60 sec top of push up hold

b) emom 16min
1. 20/15cal row
2. 20 sit ups
3. 15 kb swings
4. rest