07-03-23

4 Rounds:
10 Alt DB Curl & Press
10 DB Rows
5 DB Deadlifts
5 DB Front Squats
:30 Plank Hold

16′ AMRAP
10 Backsquats (50% BW or 1/3 of 1RM)
20 Walking Lunges
20 Tuck Ups
200m Run or Ski

06-30-23

6-8 Rounds NFT
5 Close Grip Bench Press
10 Hang DB Snatch
5 Goblet Squats
*work up in weight on both bench and snatch

06-29-23

5 Rounds:
15 KB Sumo Deadlifts
*Go up in weight
*Alligator Walk Rower to Rig and Back after each Set

For Time:
100 Russian KB Swings 70/53/44
3 Burpees to Start and Enjoy 3 Burpees EMOM