WODs

a) emom 10min
even: 3 ring muscle ups
odd: 6 strict handstand push ups

scaled strict pull ups, box supporeted handstand push ups

b) for time
80cal row
60 alt db snatches 25/15
40 alt db step ups 60/50
20 single arm devils press 25/15

FITNESS
a) emom 10min
even: 3-5 strict pull ups
odd: 6-8 def db push ups

b) emom
1. 15/10cal row
2. 14-16 alt db snatches
3. 10 alt db step ups
4. 6 single arm db devils press

a) 5 supersets
5 front squats (climbing)
20m partner banded resisted sprints

b) amrap 12min
9 thrusters 40/30
35 double unders

scaled lateral jumps over the bar

FITNESS
a) 3 sets
5 front squats
10 lateral jumps over the parallettes

b) amrap 12min
9 thrusters
35 double unders

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