WODs

Rest day

Pre-workout EMOM 8: 3 hang squat cleans – Work to a heavy 3-rep for the day. 18-15-12-9-6-3[…]

4 rounds for reps: 1:00 plank hold 1:00 single-DB box step-ups (45/60 cm) (15/22.5kg) 1:00 deadlifts (105/155[…]

2 rounds for time: 50 wall-ball shots (7/9 kg) 50 sit-ups Post-workout On a 10:00 clock: Low-ring[…]

Rest day

For time with a buddy: 400-m run 30 toes-to-bars 400-m run 10 wall walks 400-m run 30[…]

AMRAP 3-2-1 in teams of 3: AMRAP3 21 Synchro Burpees Box Jump Over Max Deadlifts (Buddy 1[…]