wod

12 min amrap

max calories on any machine

note: every 2:00, including 0:00, complete 16 alternating dumbbell snatches 15/22,5

post workout

accumulate

50 db good mornings

note: use the same single dumbbell from the workout
hold the dumbbell at the chest

partnerwod

for time with a partner

160 double unders
160 abmat sit ups
160 double unders
160 db push presses 15/22.5
160 double unders
400 m db farmers carry

note: split the work as desired
use two dumbbells

wod

every 2:00 for 8 rounds

5 deadlifts
10 wall-ball shots 6/9

note: athlete’s choice for deadlift load (empfohlen) 84/125

pre workout

4 sets

3 deadlifts

note: build to a heavy set of 3

wod

on a running clock

at 0:00

15-12-9-6-3 reps for time of

toes to bars
double kb overhead walking lunges 16/24

at 12:00

15-12-9-6-3 reps for time of

calorie row
lateral burpees over the rowing machine