10 rounds for time: 10 hand-release push-ups 5 single-arm DB push jerks, right (15/22.5 kg) 5 single-arm[…]
6 sets for load: 3 deadlifts – Use the same load across all sets. Post WOD: Work[…]
AMRAP 20 with a partner: 100-m farmers carry (16/24 kg) 200-m run 30 KB goblet squats (16/24[…]
EMOM 12: Odd min | 3 ring muscle-ups Even min | max shuttle runs – 1 shuttle[…]