WODs

a) deadlift 3/5
5x3 @83% of 3rm

b) amrap 12min
buy in 1000/800m row
max rounds in remaining time
10 burpees over the erg
10 ball slams 20/15

FITNESS
a) 5 sets
3 deadlifts
max paralette tuck sit hold

b) emom 15min
1. 15/10cal row
2. 12 burpees on plate
3. 10 kb swings

a) emom 9min
1.-3. 3 power snatches (climbing)
4.-6. 2 power snatches (climbing)
7.-9. 1 power snatch (climbing)

b) for time
80 box jump overs 60/50
80 hang power snatches 35/25
80 toes to bar
*divide as needed

scaled 25/15, knee raises

FITNESS
a) emom 10min
even: 10 alt db single leg deadlifts
odd: 10 single arm db seated shoulder press/side

b) for time
80 box jump overs
80 alt db snatches
80 toes to bar
*divide as needed

a) 4 sets
4 frontrack lunges (climbing)
10m heavy reverse sled drag 80/60

b) amrap 15min
5 db power cleans 20/15
10 alt db frontrack lunges 20/15
20 shuttle runs

scaled 15/10

FITNESS
a) 4 sets
4 frontrack lunges
8m reverse plate throw

b) amrap 15min
5 db power cleans
10 db frontrack lunges
20 mountain climbers

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