Warm Up:
5 Rounds of:
10 Air Squats
5 Press Ups
10 Alternating Lunges
10 Sit Ups
Stretch & Mobilise

Kit Set-Up & Movement Practice
(YouTube channel for exercise demos)

Options for today’s WOD:
Barbell (42.5/60kg)
Dumbbells or Kettlebells
Single Dumbbell or Kettlebell
No Kit Version

WOD: (Barbell)
5 Rounds for Time of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

WOD: (Dumbbells or Kettlebells)
5 Rounds for Time of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

WOD: (Single Arm Dumbbell or Kettlebell)
5 Rounds for Time of:
12 Left Arm Deadlifts
9 Left Arm Hang Power Cleans
6 Left Arm Shoulder to Overhead

Rest 5 Minutes

5 Rounds for Time of:
12 Right Arm Deadlifts
9 Right Arm Hang Power Cleans
6 Right Arm Shoulder to Overhead

WOD: (No Kit Version)
5 Rounds for Time of:
24 Air Squats or Alternating Lunges
18 Sit Ups
12 Press Ups

* Scale PUs to knees if needed

Check out the video below for your full Whiteboard Brief!