TUE 6/17/25 WOD

Warm Up - 3 sets:  20 jumping jacks - 10 kettlebell deadlifts - Single-arm kettlebell overhead carry/arm (25 ft) - 10 kettlebell bent-over rows - 10 kettlebell goblet squats 1 set:  20 sec push ups plank - 5 HOD pushups (pause at top) - 5 HOD pushups (tempo) - KB snatch:  5 single arm Russian KB swing / arm - 5 single arm swing + pull back / arm - 5 KB snatches / arm - Every 1:30 for 5 sets:  1 single-arm Russian kettlebell swing - 1 single-arm kettlebell swing + pull back - 1 single-arm kettlebell snatch – Perform 1 round of the complex on each arm every 1:30. – Use this time to build up to the appropriate load. – Sets 3-5 should be at or above the intended workout weight - Mini round:  3/3 single-arm kettlebell snatches - 5 hand-release push-ups - 7 air squats

WOD I
12 single-arm KB snatches L3-55/35# L2-35/20# L1-25/10#
15 hand-release push-ups L2-same L1-from knees
30 air squats L2-same L1-20 reps

5 Rounds for Time (15 Min Cap)

WOD II

1 min Max strict pullups

-Rest 1 Min-

5 sets for total reps

Post WOD - 1 set:  1:00 foam roll quads/side - :30 hollow hold - 1:00 foam roll upper back - :30 hollow hold - 1:00 foam roll lats/side - 0:30 hollow hold