WODs (Workout Of the Day)

8 Rounds For Reps:
0:20 Muscle-ups
– Rest 0:10
:20 Clean & Jerks (60/45kg)
– Rest :10

Snatch deadlift and power

For Time:
20 Pulls on the Rower
15 Wall Balls (10/6kg)

– Row until you accumulate
2000/1600m

Clean and Jerk

Squat

5 Rounds For Time:
20 GHD Sit-ups
400m Run

Snatch

Handstand Push-ups & GHD Strength

EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats

– If you fall behind the clock,
keep going for 30 minutes and
see how many rounds you can complete.

Press Focus

7 Sets For Load:
1 Snatch

Jerk Focus

Deadlift Focus

For Time With Buddy:
200 Box Step-ups (24/20”)
150 KB Swings (24/16kg)

– Partner holds KB in front rack
position while other partner works on
step-ups.
– Partner seated L Hold while other
partner works on KB swings.

Muscle-ups

For Time:
60 Toes-to-Bars

– Starting at 0:00, perform 12
burpees at the start of each minute