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WOD

4 sets:
Dumbbell Bench Press x 8-10 reps @ 2111
Rest 30 seconds
Landmine Row x 8 reps each arm @ 2111
Rest 30 seconds
Reverse Snow Angels x 20 reps 
Rest 30 seconds
30mt Farmer's Carry with Heavy Kettlebells
Rest 30 seconds
 
For time:
50 Burpees Over the Barbell
50 Front-Racked Alternating Reverse Lunges 40/25kg
50 Push Presses 40/25 kg
50 Toes to Bar
Ogni 10 minuti, per 40 minuti (4 set)
40/30 calorie di Assault Bike
800 Meter Run
50 Double-Unders
Ogni 3 min x 5 set
Back Squat
*Set 1 – 5 reps @ 55%+Posted Single-Leg Deadlifts x 8rep x
*Set 2 – 5 reps @ 65%--
*Set 3 – 3 reps @ 75%--
*Set 4 – 2 reps @ 85%--
*Set 5 – 2 reps @ 90%--
 
As many rounds and reps as possible in 15 min:
"Strict Cindy"
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
15 min to build to:
1Hang Snatch+1Snatch+1ohs
 
 
Every 5 min x 5 sets --for max load--
500/ Meter Row/800mt assault bike
5 Snatches
In teams of two, complete as many rounds as possible in 30 min::
"Dissecting Kelly"
400 Meter Run
30 Box Jumps
30 Wall Ball
Three sets
Dumbbell Bench Press x 12-15 reps @ 2111
Rest 40 seconds
Single-Arm Kettlebell Row x 8 reps each @ 21X0
Rest 40 seconds
Parallette L sit 30 sec
Rest 40 seconds
 
4 round
30 Lateral Jumps Over Parallette
20 Dumbbell Push Press 15/10kg
20 Alternating Reverse Lunges DBs 15/10
(2DB)
Three set
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds
Glute ham raise x 15-20 reps
Rest 60 Seconds
Strict Chest-to-Bar Pull-Ups x 4-8 reps @ 2111
Rest 60 seconds
For time:
40 Wall Ball Shots
20 Burpee Box Jump-Overs
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Time cap = 12 min