WOD

A) 16 DK EMOM

1. 12-14 Alt. Dual DB Z-Press (RPE-6.5)
2. 30-45 sn Weig.Plank (15-20kg)
3. 10-12 Dual KB Bent Over Rows (RPE-7.5-8)

B) 6 Rounds Team of 2: For Time [15 Minute Cap]:
20 Burpee Box Get Overs (75/60 cm) *touch or jump
20 Sand Bag Squats (S1: Plate bear hug Squats 20/15kg)
20 KB American Swing (Rx: 24/16kg) S1: 16/12kg

C) 6 DK EMOM

1. 20-25 Hollow Rock
2. 30-45 sn Flutter Kicks

Strength Class

Deadlift
%75 2×6
%85 2×4
%95 2xMax.

Bench Press
%75 3×5

3×12 Superset
Bulgarian Split Squat
Weighted Sit Up

3×12 Superset
DB Alt. Biceps Curl (each)
Plate Lateral Raise