WOD

20-16-8-4-4-8-16-20: back squats kettlebell swings

For time: 21 burpees 50 kettlebell swings 21 thrusters 50 high pulls 21 front squats 50 bar jump overs 21 burpees

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