Box
Weightlifting-
Build MAX of the day-
1 Hang squat clean
Metcon-
16 AMRAP-
45 Air squats
15 Shoulder to OH 60/40kg
5 Burpee Muscle up
Plate & Dumbell WOD
Warm up-
3 rounds of- 30 Seconds work, 10 seconds rest-
Slow pace air squats
Hip taps
Plank
Slow pace sit ups
Upper body-
5 super sets of- rest as needed between sets
20 Around the world with plate / Dumbell- Bend your knees a bit.
15 Push ups
10 Curl & press with plate/ DB
Metcon-
For time-
100 Jumping jacks
80 Air squats
60 Towel rows
40 Jump overs
20 Burpee jump overs
Bodyweight
Part 1-
5 super sets of-
15 Push ups
30 Hip taps
Part 2-
For time-
100 Jumping jacks
80 Air squats
60 Towel rows
40 Jump overs
20 Burpee jump overs
