1a. SA Reverse Fly: 3 x 10-15

1b Wt Side Plank Holds: 3 x Max

 

For Time:

30 Box Jumps or Tuck Jumps

21 KB/DB Cleans, R arm

21 KB/DB Cleans, L arm

 

20 Box Jumps or Tuck Jumps

15 KB/DB Cleans, R arm

15 KB./DB Cleans, L arm

 

10 Box Jumps or Tuck Jumps

9 KB/DB Cleans, R arm

9 Kb/DB Cleans, L arm

 

—————2 min rest—————-

 

10 Box Jumps or Tuck Jumps

9 KB./DB Snatch, R arm

9 KB/DB Snatch, L arm

 

20 Box Jumps or Tuck Jumps

15 KB/DB Snatch, R arm

15 KB/DB Snatch, L arm

 

30 Box Jumps or Tuck Jumps

21 KB/DB Snatch, R arm

21 KB/DB Snatch, L arm

 

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No Equipment WOD

3 Min Run

30 Tuck Jumps

21 Side Plank Raises, Right

21 side plank raises, left

 

2 Min Run

20 Tuck Jumps

15 Side plank Raises, Right

15 Side Plank Raises, Left

 

1 Min Run

10 Tuck Jumps

9 Side Plank Raises, Right

9 Side Plank Raises, Left