Box
Pull-
Every 90 seconds, for 5 rounds-
1 Legless rope climb
1 rope climb
Scaling-
1) 2 rope climbs
2) 3 sit to stand + 3 strict pullups
Metcon-
4 AMRAP-
100 Double unders
12 Power cleans 60/40kg
AMRAP of lateral burpees in the remaining time
rest 2 minutes
4 AMRAP-
100 Double unders
10 Power cleans 70/45kg
AMRAP of lateral burpees in the remaining time
rest 2 minutes
4 AMRAP-
100 Double unders
8 Power cleans 80/50kg
AMRAP of lateral burpees in the remaining time
Rest 2 minutes
4 AMRAP-
100 Double unders
6 Power cleans 90/55kg
AMRAP of lateral burpees in the remaining time
Plate & Dumbell WOD
warm up-
3 rounds-
5 slow "Cat-Cow"s
5 Good mornings
5 "Yoga push ups
5 burpees
Metcon-
For time-
1-2-3-4-5-6-7-8-9-10
Plate/DB deadlift
Plate/DB High pull
Plate/DB Curl & press
Burpee jump over
Bodyweight
Metcon-
For time-
1-2-3-4-5-6-7-8-9-10
Plate/DB Good morning
Plate/DB Pike push up
Plate/DB Lunge (each leg)
Burpee jump over
