WODs

10 rounds for time:3 power cleans (75/115 lb)12 wall-ball shots (5/7 kg)

METCON For time:1:30 plank hold400/500-m row20 V-ups20 pull-ups20 knees-to-chest400/500-m row1:30 plank hold ACCESSORYAccumulate:30-50 GHD hip extensions or[…]

Rest day

930AM For time with a buddy:150 air squats30 toes-to-bars100 DB step-ups (20/35 lb) (12/12 in)30 toes-to-bars150 air[…]

7 rounds for time:2 wall walksSingle-arm DB overhead walking lunges (7.6 m) (15/22.5 kg)5 burpee pull-upsSingle-arm DB[…]

Rest day

On a 20:00 clock:For load:1 snatch