Warm-up: 500m Row (if no rower, run down your street and back – SPRINT one lightpole, walk the next one, repeat over and over until you get back), Then, 3 Sets: 10x Push up with rotation, 12x Wallballs over your shoulder (air squats work too!), 12x Russian twists with a plate, kettlebell or simply your hands.
Strength: Bench Press: 9-7-5-5 (increase load with each reduction in rep count if you have weights.) If you do not have a bench, you can perform a floor press. If you only have dumbbells, perform 100 floor dumbbell presses.
Stamina: 4 Rounds, not for time: 20x Push up, 12x chin up (if you have access to a pull-up bar), 20x Alternating KB Clean and Press
WOD: 4 Sets: each for time: Complete in 3:00
- 16x Alternating DB Snatch (if you have a barbell cut the reps to 8)
- 8x Pull up (sub Squat Thrusts if you don’t have access to a Pull-up Bar)
- Max Jumping Air Squats in remaining time (alternate with Jumping Lunges)
- Rest 2:00 Between sets.
Cool Down: Planks: 5 Sets of 1:00 on/off