WODs

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

a) emom 10 min
even: 8 deadlifts @ 70%
odd: 6-8 ring push ups

b) for time
10 rounds
8 power snatches 35/25
24 double unders

scaled 30/20, lateral jumps over the bar

FITNESS
a) emom 10 min
even: 8 deadlifts
odd: 6-8 push ups

b) for time
10 rounds
8 sumo deadlift high pulls
24 single unders

a) backsquat
5x5 @ 82,5% of 5rm

b) 3 rounds
for total reps
amrap 3 min
5 db thrusters 20/15
10 double db box step overs 20/15
max cal bike
3 min rest

scaled 15/10

FITNESS
a) 5 sets
5 backsquat
10 alt db romanien deadlift

b) 3 rounds
for total reps
amrap 3 min
5 db thruster
10 double db box step overs
max cal row

a) emom 9 min
1. 3-6 strict pull ups
2. 8-10 v-ups
3. 3-6 stationary dips

scaled seated modification strict pull ups,
banded stationary dips, tuck ups

b) "Nate"
amrap 20 min
2 ring muscle ups
4 handstand push ups
8 swings 32/24

compare to

sclaed burpee pull ups, hand release push ups, 24/16

FITNESS
a) emom 12 min
1. 3-6 strict pull ups
2. 10 v-ups
3. 3-6 parallette dips

scaled seated modification strict pull ups, tuck ups

b) amrap 20 min
2 burpee pull ups
4 hand release push ups
8 swings

a) build up to a heavy 3 rep push jerk

b) 4 rounds for max reps
1 min burpees over the bar
1 min push press 40/30
1 min row (cal)
1 min rest

scaled 30/20

FITNESS
a) 5 sets
5 push press
30 sec side plank hold/side

b) 5 rounds for max reps
1 min burpees over the bar
1 min push press 40/30
1 min row (cal)
1 min rest