wod
for time
21-15-9
pull ups
db clean and jerk/right arm 15/22.5
db clean and jerk/left arm 15/22.5
post workout
1 set
200 m single arm dumbbell overhead carry
note: use your workout dumbbell
switch hands as needed
wod
12 min amrap
10 calorie row
3 thrusters 56/84
12 calorie row
3 thrusters 56/84
14 calorie row
3 thrusters 56/84
note: add 2 calories each round until time expires
pre workout
6 min emom
1 squat clean thruster
note: build to a heavy single
wod
for time
10-20-30-40-50
abmat sit ups
100-200-300-400-500
run
note: perform a 100 m db farmers carry 15/22.5 after each set of sit ups
wod
for time
30 power snatches 43/61
post workout
on an 8:00 clock
build to a heavy 1 rep snatch
note: power or squat
