WODs

For time:21 DB snatches, arm 1 (10/15 kg)21 lateral burpees over the dumbbell21 DB snatches, arm 221[…]

Rest day

Pre-workout EMOM 10: Min. 1 | :20 plank shoulder taps Min. 2 | :20 jump rope practice[…]

3 rounds for time with a partner: 400-m run 30 walking lunges 20 pull-ups Start at 15:00[…]

Rest day

For load: Shoulder press 5-5-5-5-5+ – Max reps on the last set. Post WOD: 10 min mobility

3 rounds for time: 800-m run 1,000-m row