wod

0:00-10:00

1 rep max clean

10:00-20:00

1 rep max bench press

20:00-30:00

1 rep max overhead squat

wod

for time

2,000 m row

post workout

2 sets

1:00 plank hold
50 russian twists

wod

for time

20 burpees
100 double unders
20 left arm db snatches
20 right arm db snatches
400/500 m row
50 single arm overhead db lunges
400/500 m row
20 left arm db snatches
20 right arm db snatches
100 double unders
20 burpees

note: use one dumbbell 15/22,5
switch arms on the lunges as needed

partnerwod

10 min amrap

max calories on any machine

note: non working partner holds a plank

post workout

for load

3-3-3-3-3-3-3

weighted dip