A.
3 sets:
20 cal Ski
12 DB bench press
10 Strict pull-up
20 Push-up
1-2 Rope
*3min rest btw sets

B.
3 sets:
20 cal Ski
12 Strict hspu
20 GHD
10 C2B

C.
5x20 Alt V-ups
*short rest btw sets

D.
Tabata:
Bicep curl / Tricep push down

A.
3 SETS:
30 cal ski
15 DB bench press
10 strict pull-up
15 DB bench press
2 legless rope climb
*3min rest btw sets

B. 10min EMOM:
1. 10 Strict dip
2. 10 Strict chin-up

C. 3 SETS:
10+10 DB bicep curl
10 DB skullcrusher
15 Banded bicep curl
15 Banded tricep push-down
*1min rest btw sets

3x
10 Rower Pike-ups
40 Hollow Body Scissor Kicks
20 supermans

3 Sets Not For Time:

9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
100m Double Dumbbell Farmers Carry @32.5kg's

LEPO.

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

40# db press
185# deadlift
35# KBS
3x calories, 60 reps @ 85# row
2x PU/dip
Did not time

10 rft
3 devils press @2×15
6 t2b
9 box jumps
12 cal row

Tc: 18 min

Rästi

Pre-WOD:
-5X5 Bench Press (Pause on Chest)
(135,140,145,150,155)

Elizabeth: For Time
21-15-9
- Power Cleans
- Ring Dips

A,
6 D-Ball Ground-to-Shoulders, pick load

Every 1 min for 9 mins.

B,
5 rounds for time of:
Partner 1 do:
Double Kettlebell Front Rack Carry, pick load, 100 m
Partner 2 do:
20 Kettlebell Swings @32/24kg

Double Kettlebell Front Rack Carry- choose the weight but should be done in no more than two sets

Complete in teams of 2.

C,
3 rounds of:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
--tnen--
3 rounds of:
10 L/10 R Quadruped Hip Extensions
10 L/10 R Knee Band Standing Hip Hinge Abductions
Rest 1 min

Single Leg Glute Bridge Hold- no rest between sides