Box
Strength-
Floating Deadlift- 5-5-5-5-5
Metcon-
20 AMRAP-
20 DB snatches 22.5/15kg
20 HRPU
20 Push presses 20/15kg
2 Legless rope climbs
Bodyweight
4 rounds of-
3 Minutes AMRAP-
30 OH lunges
60 "Mountain climbers"
30 OH lunges
– AMRAP of no pushup burpees in the remaining time
– 1 minute rest between rounds
Plate & Dumbell wod
Warm up-
3 rounds of-
5 Lunge-Lunge-Squat
5 "Yoag push ups"
10 sit ups
Metcon-
4 rounds of-
3 Minutes AMRAP-
20 OH lunges with Plate / DB
60 "Mountain climbers"
20 OH lunges
– AMRAP of no pushup burpees in the remaining time
– Rest 1 minute between rounds
Cash out-
Tabata Flutter kicks
