Find strict overhead DB Press 1 RM
__________
AMRAP 15
3 Push Ups
6 DB Push Press (10-15#)
9 Sit Ups

On a 3 minute running clock:
Run 1 lap
Then use the remaining time to do AMRAP- Body rows/ Pull ups
Rest 1

21-15-9
SDHP (45#)
Push ups
__________
Wallball sit up intervals

Tabata
Row
DB Snatch R
Sledgehammer R/L
DB Snatch L
Rope Jump
8 round of 20s on and 10s off at each station. 1 min rest

AMRAP 2 Min- Burpees
AMRAP 2 Min- Sit Ups
AMRAP 2 Min- Rope Jumps
AMRAP 2 Min- Wallballs
AMRAP 2 Min- Rope Jumps
AMRAP 2

Deadlift
Quickly build to a heavy 3 rep.
OTM 10
3 Deadlifts
3 Power Cleans
3 Push Presses
Every minute “on the minute” perform this complex

4 RFT:
Run 400M
50 Squats
Check out a WOD demo:

Kettlebell juggling warm up
For Time:
50 KBS
25 KB Goblet Squats
40 KBS
25 KB Lunges
30 KBS
25 KB Push Presses (R)
20 KBS
25 KB Push

21-15-9
SDHP (45#)
Push ups
__________
Wallball sit up intervals

On a 3 minute running clock:
Run 1 lap
Then use the remaining time to do AMRAP- Body rows/ Pull ups
Rest 1