2 Rounds
Work 2:30
Rest :30
Zone 1
SkiErg @ RPE 7
Zone 2
Couplet
15 DB Floor Press
15 DB Bent Over Rows
For remaining time Tall Plank
Zone 3
Shuttle Run
Zone 4
Max KB Farmer’s Hold
For remaining time Low Plank
Zone 5
Couplet
10m Walking Lunges
10 Squat Jump
Zone 6
Burpees To Plate
Strength
Dumbbell Snatch
WOD
Teams of TWO
AMRAP x 15 mins
50 Burpee Box Jump Overs
100 Pull-ups
50 Burpee Box Jump Overs
max reps Dumbbell Snatches
Strength
Seated Strict Press
5-5-5-5-5-5-5
60-65% 1RM
-Rest 2:00-3:00-
Build
10x [ 2 Alternating Dumbbell Bench Press + 2 Dumbbell Bench Press ]
10x [ 2 Alternating Dumbbell Bench Press + 2 Dumbbell Bench Press ]
10x [ 2 Alternating Dumbbell Bench Press + 2 Dumbbell Bench Press ]
10x [ 2 Alternating Dumbbell Bench Press + 2 Dumbbell Bench Press ]
4 rounds
10 Dumbbell Snow Angels
10 Dumbbell Front Raises
3 rounds
8 Pause Ring Dips
8 Strict Chin-ups