W.O.D.s

30 Deadlift 80kg/40kg

30 Push-ups

30 Sit-ups

500 Row

20 Pull-ups

20 Push-ups

20 Sit-ups

400 Run

10 Power clean 60kg/30kg

10 Push Press 60kg/30kg

10 Sit-ups

500 Row

 

 

 

 

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

3 rounds for time:
500 Meter Row
400 Meter Run

For time:
10,9,8,7,6,5,4,3,2,1
Deadlift 1.5 x bwt
Bench Press 1.0 x bwt
Power Clean .75 x bwt

(bwt=body weight)

Rest Day