WODs

For time: 3,000-m row Post-workout 2 sets: 1:00 plank hold 50 Russian twists

Rest day

HEAVY DAY Every 3:00 x 7 sets: 2 power cleans 2 thrusters – Increase loading across as[…]

10 rounds for load: 50-meter sandbag carry – Rest 1:00 between rounds – Hold the object at[…]

Pre-workout: On a 10:00 clock: Low-ring muscle-up practice 5 rounds for time: 5 ring muscle-ups 10 box[…]

Rest day

For time: 20 DB presses (12.5/15 kg) 80 air squats 30 DB push presses 60 air squats[…]