wod
12 min emom
odd min | 2 legless rope climbs
even min | max reps devils presses 10/15
pre workout
9 min emom
3 single arm db overhead squats, left arm
3 single arm db overhead squats, right arm
note: use workout weight or lighter load
wod
3 rounds for time
30 alternating single leg squats
15 push jerks 29/43
pre workout
every 2:00 for 5 sets
3 shoulder presses
3 push jerks
note: build to a heavy complex
take the bar from the floor.
wod
2 rounds for reps of
3:00 toes to bars
3:00 kettlebell swings 16/24
3:00 calorie row
note: run 400 m at the start of each
wod
7 x 1:00 rounds of
21 double unders
7 burpees
max reps deadlifts 102/143
note: rest 2:00 between rounds
