Warm-up
3 Rounds:
1 minute cardio
20 Band overhead press
1 minute cardio
20 Band high pulls
1 minute cardio
20/side Band front press
Strength
4 Rounds:
6-8 DB Strict press
12-16 Alt. DB curls
6-8 DB Pull-over
12-16 Band face-pull
WOD
AMRAP in 6 minutes:
4/side 1-arm DB Hang clean and jerk
4 Weighted hand release push-ups
– Rest 3 min –
AMRAP in 6 minutes:
4/side DB Hang snatch
4 Handstand push-ups
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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