WOD for 01/12/2025

3 rounds of:

• 700/500m row
• 20 slow shoulder taps

every 90″ for 9′ [6 sets]

• DL 5-5-5-3-3-3

emom 5′

• in lunge 6 shoulders press with db/kb dual

amrap 8′

• 10 one arm db push press 22,5/15kg L
• 10 one arm db push press 22,5/15kg R
• 10 burpees
• 30 DU

3 sets of:

• 4-4 turkish get ups

clean and jerk
every 90″ for 13’30” [9 sets]

1. 1 macho man 70/50kg
2. 2 macho man
3. 3 macho man

macho man: 3 p.clean – 3 fr.squats – 3 s2oh

amrap 12′

• 10 push press 45/30kg
• 10 pull ups
• 10 burpees