Category: Blog

3 rounds for time: 10 Strict Pull-ups 15 Toes to Bar 20 KB Swings (70lb/53lb) 25 Walking Lunges

Warmup: 5 Warrior Pose Stretch 10 Squats 10 Pull Aparts WOD 4 rounds (30 secs work for each exercise, 1 minute rest between rounds): KB Swing KB Deadlift KB Lunge KB 1 Arm Press (Right) KB 1 Arm Press (Left) KB Sumo High Pull

Every 2 minutes for 16 minutes 3 Clean Complex of: High Hang Squat Clean Hang Squat Clean Squat Clean

21-15-9 reps for time: 225lb Deadlift Handstand Push-ups

Every 3 minutes for 15 minutes: 3 Shoulder Press Then: “The Race” 21-15-9 of Jumping Jacks 45lb Thruster Pushups

For time: Row 500m 5 Bar Muscle-ups 10 Cleans (135lbs/95lbs) 20 HSPUs 30 KB Swings (70lb/53lb) 40 Wall-balls 50 Burpees

A. Every 3 minutes for 18 minutes (6 sets): 5 Dead-lift B. For time: 200 Double-unders

20 minute AMRAP: 20 AB mat Situps 15 Box Jumps 10 Push-ups 5 Chest to Bar Pull-ups

Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 Try to increase load on each set.

Take 15 minutes to find: 1 RM Push-press Then 3 rounds for quality: 15 Ring Rows 10 KB Rows (each arm)