Pre WOD:

A, Deadlift 3-3-3-ME at 86% 1RM

WOD:

Amrap 15 min:
Row, 300/250 m
6 Double Dumbbell Snatches, 2*22.5/15 kg
15 m Double Dumbbell Walking Lunge, 2*22.5/15 kg, (Farmers)

– Rest 3 min

Amrap 15 min:
3 Wall Walk
6 Handstand Push Ups
9 Toes to Bar
12 Air Squats

Post WOD:

5 Min D-Ball Hold

Every time you break= 15 V-Ups

  • Pick a weight where you need 3-5 sets to complete the holds