Warm Up:
1 set:
250-meter row
12 single-arm DB deadlift (6/side)
25-ft KB overhead carry, left
25-ft KB overhead carry, right
1 set:
250-meter row
12 eye-level single-arm KB swings (6/side)
25-ft KB overhead carry, left
25-ft KB overhead carry, right
1 set:
250-meter row
12 KB push press (6/side)
25-ft KB overhead carry, left
25-ft KB overhead carry, right
WOD:
AMRAP 10:
10 air squats
9 DB snatches, right arm (35/50 lb)
10 push-ups
9 DB snatches, left arm
Intermediate:
Same as Rx
Beginner:
AMRAP 10:
10 air squats
9 DB snatches, right arm (25/35 lb)
10 push-ups
9 DB snatches, left arm
HOME WOD:
Equipment:
AMRAP 10:
10 air squats
9 DB snatches, right arm
10 push-ups
9 DB snatches, left arm
Bodyweight:
AMRAP 10:
10 air squats
9 up-downs
10 push-ups
9 up-downs
Movement scaling options:
DB snatch: Load, hang DB snatch, KB swing, eye-level KB swing
Push-up: Incline, knees, DB press (single-arm if needed)
Air squat: To a box, reverse lunges
Partner option:
AMRAP 10:
Partner 1: 9 DB snatches, right arm (35/50)
Partner 2: max air squats
-switch.
Partner 1: 9 DB snatches, left arm (35/50)
Partner 2: max push-ups
-switch.
Post-Workout Skill Work:
4 sets:
10 single-DB bent over rows/arm
10 single-DB glute bridges