wod

for time

21-18-15-12-9-6-3

cal row

note: complete 2 kb turkish get ups/arm after each set 16/24

pre workout

4 sets

7 single arm kb swings/arm (eye level)

note: build in load.

geschlossen

wod

box owner überraschung

wod

4 x 4 min amrap

3 hang power cleans 43/61
6 shoulder to overheads 43/61
9 lateral burpees over the bar
12 pull ups

note: rest 2:00 between rounds