230816
6 Rounds of
10x Sumo Deadlift High Pulls with 30kg / 45kg
20x Crossovers
10x Pull-Ups
20x Double Unders
6 Rounds of
10x Sumo Deadlift High Pulls with 30kg / 45kg
20x Crossovers
10x Pull-Ups
20x Double Unders
3 Rounds
800m Run / S: 600m
12m Handstand Walk / S: 4 Wall Walk
30x Russian Kettlebell Swings with 32 / 24kg / S: 24 / 16kg
for time:
5-8-13
deficit handstand push-ups
double-DB deadlifts
then…
27m double-KB overhead walking lunge
AMRAP 12min
12x Deadlifts with 70kg / 47kg
12x Bar Facing Burpees
for time
1000m Row
then, 5 rounds:
25x Pull-Ups
7x Push Jerks with 61kg / 43kg
5 sets
3x shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets
12min AMRAP
10x Dumbbell Snatches with 22.5kg / 15kg
10x/8x Burpee Box Jump Overs
Strength
5 Runden
10x Bench Presses
Skill
Max L-Sit
Weightlifting
5 Runden
1x Snatch Balance +1 OH Squat
WOD
Heavy Isabel
30x Squat Snatches
3 Runden
50x Box Jumps
30x Toes to Bar
15x Devils Press