Warm up
Tabata row
Tabata sit ups
8 rounds
Str-deadlift 5-5-3(5-5-5)
Wod
10 one arm KB clean and jerk 53/35
10 lunges w/KB
10 one arm KB clean and jerk 53/35
10 lunges w/KB
4 rounds for time
Warm up
5 min jump rope, 2 min flutter kicks
Str- bench press 5-5-5 (deload)
Wod
15 ring dips, 200m run, 30 push ups, 200m run: 4 rds for time
Warm up
1000m row
Str- deadlift 5-5-3(5-3-1)
Wod
15 kB swings, 20 lunges with kB, 25 situps
4 rounds for time