Box
Lift-
Every 90 seconds, for 6 rounds-
1 Power clean + 1 Hang squat clean + 1 squat clean
Metcon-
10 Rounds for time-
3 Deadlifts 120/75kg
3 Bar MU
33 Double unders
Plate & Dumbell WOD
Warm up-
3 rounds of-
8 Hip tap – Hip tap – pushups
8 Sit ups
8 Squat jumps
Metcon-
For time-
5 rounds of-
5 burpees
10 HRPU
15 Air squats
rest 1 minute
5 rounds-
15 Sit ups
15 Push press with DB/Plate
rest 1 minute
5 rounds-
30 "Mountain climbers"
30 Jumping jacks
Bodyweight
For time-
5 rounds of-
5 burpees
10 HRPU
15 Air squats
rest 1 minute
5 rounds-
15 Sit ups
20 Hip taps
rest 1 minute
5 rounds-
30 "Mountain climbers"
30 Jumping jacks
