Fitness

A) E4M x 3 sets:

– 8-12 DB bench press

– 10/side KB bent over row

– 10 alternating deadbug

 

B) 10 min AMRAP:

– 40 single unders

– 2 alternating DB snatch

– 2 box jump overs 

– 2 push-ups

*Add on 2 reps to each movement every round.

 

Performance 

A) E4M x 3 sets:

– 2 RIR bench press @ 55-60%

– 10/side DB/KB bent over row

– 10 alternating deadbug

 

B) 10 min AMRAP:

– 30 double unders

– 2 alternating DB snatch (50/35)

– 2 box jump overs (24/20”)

– 2 push-ups

*Add on 2 reps to each movement every round.

 

HomeWOD

12 min AMRAP:

– 30 double unders, or 30 lateral hops

– 2 alternating DB snatch 

– 2 burpee broad jump

– 2 push-ups

*Add on 2 reps to each movement every round.