WODs

AMRAP 15:15-cal row15 double-DB push presses (10/15 kg)10 toes-to-bar

Rest day

BENCHMARK: MARY AMRAP 20:5 handstand push-ups10 alternating single-leg squats15 pull-ups

Conditioning challenge:20:00 to establish max meters on a machine of your choice.

6 rounds for time of:10 DB burpee deadlifts (15/22.5 kg)10 box jumps (60/75 cm) Post-workout:Accumulate:10 Turkish get-ups/arm–[…]

Rest day

Pre-workout Every 2:00 for 4 sets: 3 touch-and-go power snatches – Build to a heavy set of[…]