WOD: (done in 2 heats) Open 16.1 20 minute AMRAP RX 25’ OH walking lunges (95/65) 8 bar facing burpees 25’ OH walking lunges (95/65) 8 chest to bar pull ups Scaled 25’ front rack walking lunges (45/35) 8 bar facing burpees 25’ front rack walking lunges (45/35) 8 jumping pull ups
Strength: Turkish get up 4×2+2 KB Suitcase lifts 4×5+5 WOD: 12 minute EMOM (alternating) 10 calorie row 3 snatches
Strength: Deadlift 4×5 Windmill 4×3+3 WOD: 8:00 AMRAP 5 double unders 5 it ups 10 double unders 10 sit up 15 double unders 15 sit ups Continue to add 5 and 5 to each round…
Strength: Back squat 5×4 Push press 5×4 WOD: 4X 8 kettlebell swings (53/35) 8 burpees 16 kettlebell swings (53/35) 16 burpees 2:00 rest
Strength: Snatch progression WOD: 4X Run 200m 15 wall ball (20/14) 10 chest to bar pull ups