WOD

3 rounds for time: 6 bench presses 9 power cleans

10 minute AMRAP: 3 hang cleans 30′ farmers carry (with dumbbells) 10 box jumps (advanced: weighted step ups with dumbbells) 30′ farmers carry (with dumbbells)

7 rounds for time: 7 pullups 14 situps 28 goblet squats

“Diane” 21-15-9: deadlifts handstand pushups

10 thrusters 200 m run 5 thrusters 200 m run 10 thrusters 200 m run 5 thrusters 200 m run 10 thrusters 200 m run

3 rounds for time (partner WOD): 6 squat clean + hang clean + jerk 30 box jumps 30 weighted lunges – then – 30 alternating... Read More

10-9-8-7-6-5-4-3-2-1: burpees pullups goblet squats situps

For time (partner WOD): 400 m run 50 weighted step ups 50 deadlifts 50 wall balls 50 dumbbell push press 50 wall balls 50 deadlifts... Read More

12 minute AMRAP: 3 clean & jerks 3 hand release pushups 6 clean & jerks 6 hand release pushups 9 clean & jerks 9 hand... Read More

3 rounds for time: 10 back squats 15 burpees