WOD Tabata dumbbell push press for total reps (Choose your weight) - Rest 2 minutes Tabata Knees to elbows for total reps - Rest 2 minutes Tabata burpees for total reps - Rest 2 minutes Tabata double unders for total reps
WOD 21-15-9 reps of Overhead squats (40kg*) Burpees Double unders x 2 (eg: 42, 30, 18)** * Scale the overhead squat as needed. ** If performing single skips, the required reps are 3x the double under reps: 126, 90, 54.
WOD 7 rounds for time: 12 dumbbell push press (2 x 20kg. Or scale so that the DBs are roughly ~2.5kg heavier than usual) 10 Box jumps (30 inch. Or scale so that the box is 4-6 inches higher than what you would usually use)
WOD 3 rounds for time: 15 DB thrusters (select your weight) 2 x 15m band sprints 15 pull ups FINISHER For time: 30 DB push press - 30 second L sit 20 DB push press - 20 second L sit 10 DB push press - 10 second L sit