WOD
50-40-30
Wall Balls (20/14)
40-30-20 AbMat Sit-Ups
100m KB Farmer’s Carry (2×70/2×44)
Arms
EMOM 9
30s Max/30s Rest
1 – Barbell Curls (45/35)
2 – Barbell Skull Crusher (45/35)
3 – Bench Dip*
*Elevate Feet/Add Plate to Hips if easy
WOD
50-40-30
Wall Balls (20/14)
40-30-20 AbMat Sit-Ups
100m KB Farmer’s Carry (2×70/2×44)
Arms
EMOM 9
30s Max/30s Rest
1 – Barbell Curls (45/35)
2 – Barbell Skull Crusher (45/35)
3 – Bench Dip*
*Elevate Feet/Add Plate to Hips if easy