Bench Press 3×5
5 Rounds for time
10 DB Snatch L/R
8 Toes to bar
6 Handstand pushups
4 One arm overhead squats L/R
2 Rope climbs
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge
3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4
A Kilo website. All rights reserved.
