WOD for Monday, Aug 16, 2021

every 3min for 5 rounds
10 power clean 42,5/30
5 bar over burpee
10 thruster 42,5/30
5 bar over burpee

strict pullup 4 x 5-10

Complete as many calories on the rower as
possible in 10min of:
10 strict handstand push-up
20 pulls on the rower (cal)

Back Squat 5 x 12 reps at 80-90% of
your 12RM back squat.

Romanian Deadlift f. Deficit
Build to a 10RM over the course of 4-5 sets.

3 Rounds
60 double under
30 sit-up
15 kb swing 24/16

3min rest

180 double under
90 sit-up
45 kb swing 24/16

Every 2min for 3 sets
1 power clean + 5 push jerk @50-60% 1rm PJ

Every 2min for 3 sets
1 power clean + 3 push jerk @70-80% 1rm PJ

Every 2min for 3 sets
1 power clean + 1 push jerk @85-95% 1rm PJ

20min AMRAP
300m run
20 pullup / jumping pullup
10 one arm devil's press 22.5/15