Street WOD
Part 1-
Strict press- 1-1-1
Push press- 3-3-3
Push jerk- 5-5-5
– All must be from the ground
Part 2-
5 rounds For time-
6 Hang squat clean
6 Over the bar burpees
60 DU
Plate & Dumbell WOD
Part 1-
Squat press with plate or DB- 8-8-8-8-8
Part 2-
"Plate / Dumbell Mary"
20 AMRAP-
5 HSPU / 5 pike pushups / 5 seated DB press– each arm
10 Pistol squats / single leg sit to stand
20 plate bent row / DB bent rows (10 each arm)
Bodyweight
"Modified Mary"
20 AMRAP-
5 HSPU / 5 Pike push ups
10 Pistol squats / single leg sit to stand
30 Shoulder taps
