wod

for time

21-15-9

db devils presses 10/15

note: perform 10 x 15.2-m shuttle runs after each set

post workout

3 sets

20 seated alternating db shoulder presses

note: use two dbs and alternate presses until you have completed 10 per arm.
add load as long as the 20 reps are unbroken.

wod

3 sets for total time

800/1,000 m row

note: rest 3:00 between sets.

post workout

4 sets

20 sec russian twists 6(9
10 sec rest
20 sec weighted sit ups
10 sec rest

note: use a medicine ball or db

partnerwod

3 rounds for time

800 m run with a medicine ball 6/9
24 power snatches 47/70

note: athletes run together and switch as needed on the snatches.
the medicine ball doesnt touch the ground until the workout is over.
if the medicine ball touches the ground, both partners complete 10 burpees before continuing.

wod

5 sets

on a 1:30 clock

30 plate hops 10 cm
15 KB goblet squats 24/32
max steps walking lunges in the remaining time

note: rest 1:30 between sets

post workout

1 set
400-m single kb front rack walk

note: switch arms as needed.