Category: WOD

• 15 Push-up
• 30 DU
• 15 Slam Ball

• 7 Squat Snatch 95/63
• 11 Dips
• 100 DU
• 11 Dips
• 7 Squat Snatch 95/63

• 21 Power Cleans 135/93
• 15 Front Squats 135/93
• 9 Push Jerk 135/93

• 300 SU
• 50 Air Squats
• 50 Step-up 20/16
• 50 Romanian Deadlift 45/33

• 3×5 Strict Press
• 3×5 Upright Row
• 3×8 Barbell Curl
• 3×5 Hang Muscle Snatch
• Ramp-up

• 3 min max cal Bike/Row
• 2 min max rep Wall Ball 20/14
• 1 min max rep Merican KB Swing 53/35
• 1 min Rest

• 20 sec Hollow Hold
• 20 sec Superman Hold

• 15 Sit-up
• 15 Arch-up

• 27 MERICAN KB Swing 35/25
• 9 Push-up
• 3 Pull-up

• 40 Push-up
• 20 KB Swing 53/35
• 10 Strict Pull-up
• 1000/850 m. Row (60/40)
• 10 Strict Pull-up
• 20 KB Swing 53/35
• 40 Push-up

• 1/2 reps, replace Pull-up with Body Row
• Row is same

• 8 Bar-over Burpee
• 9 Power Snatch 115/78
• 10 Slam Ball 30/20

• max rep Thruster 115/78

• 3 min each max row cal.
• 2 min each max ride cal.

• 3×2 TGU
• 3×10 Duck Walk
• 3×3 Strict Pull-up
• 3×5 OHS Slide Drill
• Ramp-up

• 30 T2B
• 40 RH DB Snatch 40/25
• 50 Box Step-up 20/16
• 40 LH DB Snatch 40/25
• 30 Sit-up

• 3 DU
• 1 Strict Pull-up

• 400 m. Run (30/20)
• 300 m. Row (15/10)
• 20 KB Swing 53/35
• 10 Pull-up

Fitness/Recovery