WOD 1:

As a moderately-paced circuit

3×10-15 reps strict press
3x max pullups
3x max v-ups

Rest 5 minutes, then

WOD 2:

25 Burpees
30 one-arm kb swing RT
30 one-arm kb swing LT
25 burpees

Rest 3 minutes then repeat

Post time (minus rest) and weight used to comments.

Kettlebell Sport

Barbell Squat 2×5

Sport Level Snatch
Rest 5 minutes
Sport Level Jerk
Rest 10 minutes

5min AMRAP single-arm swings, switch as needed (use current level weight, focus on grip endurance)
Rest 5 minutes

Kettlebell step-ups 15-minutes – use a 20-24″ box
*I put the kettlebell on my back so I can use a heavier weight and grip fatigue is less of a factor.

Cash-in/Cash-out: Perform dip/chin ladder either 8+ hours before WOD or 8+ hours after WOD




  1. GPP
    actually I didn´t measured the time, but It was enough for me that i could complete it 🙂

    15-15-15 with 30kg barbell
    12-10-7 pull-up
    22-18-12 v-up

    25 burpee, 30-30 single arm swing 20kg kb, 10-10-5 burpee, 3-4 min rest
    15-10 burpee, 30-30 single arm swing 20kg kb, 10-15 burpee
    when i splited the burpee, i rested 10-15 sec

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