Strength / Skillwork

None today

WOD

“Kitchen Sink”

For time:
20 reps of each exercise
Rx Time Cap for this WOD is 45 minutes (Scaled Time Cap is 30 minutes)

1. Wall ball shots, 20#/14#
2. Sit-ups
3. Push-ups
4. Box jump, 24″ / 20″
5. 135/95 pound Clean (Scaled skip this)
6. Double-unders or 100 singles
7. Thrusters, 35/25 pound dumbbells (Scaled skip this)
8. Pull-ups (If needed you can use bands or do ring pull-ups)
9. 95/65 pound Overhead squat (Scaled skip this)
10. Kettlebell swings, 55#/35#
11. 95/65 pound Push press
12. Rings Dips (Scaled do Box Dips)
13. 95/65 pound Sumo deadlift high pull (Scaled do 45# or 35# KB)
14. Burpees
15. 135/95 pound Back squat (Scaled do air squats)
16. GHD sit-ups (Scaled skip this)
17. Walking lunge steps
18. 135/95 pound Deadlift (Scaled skip this)
19. Knees to elbows
20. 135/95 pound Front squat (Scaled do air squats)

Front Squats from the linear rack.
Back Squats from the square rig.
Any scaled weights can be done with DB or KB at lighter weight or as easier lifts (i.e. KB goblet squats instead of a BB squat).