3 rounds for reps, 1 minute each station:
Dumbbell hang power clean, 25lb
Dumbbell push press, 25lb
Treadmill run – .01 mile = 1 rep
Goblet squat, 25lb dumbbell
Rest
Category: .Your WODs
21-15-9:
Dumbbell thrusters, 40lb dumbbells
Regular kipping pull-ups
AMRAP 12 minutes:
9 ring dips
12 kettlebell swings
15 squats
5 RFT:
35 double-unders
Run 200m
21-15-9:
Overhead squat, 115lb
Ring dip
GHD sit-up