WODs

For time: 800/1,000-m row40 v-ups600/750-m row40 v-ups400/500-m row

HEAVY DAY Front squat 70-80% 1RM 5-5-5-5-5-5-5

3 rounds for reps of: 1:00 handstand push-ups1:00 dumbbell farmer carry hold Rest 3:00 between couplets

Amrap 20 10 single-arm kettlebell swings, right 16/2410 single-arm kettlebell swings, left250-m row10 barbell back rack lunges, right 30/42.510 barbell back rack lunges, left KB swings to eye level

5 rounds for time: 75 double-unders25 push-ups

Amrap 15 with a partner 60 synchro sit-ups40 box jumps 20/24inch20 chest-to-bar pull-ups

For load: Power snatch2-2-2-2-2-2-2 Squat snatch1-1-1-1-1-1-1 Score: = Load

For time 150 wall-ball shots 14/20lbs Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate

Amrap 20 8 toes-to-bars10 single-dumbbell hang clean and jerks 15/22.512/14 calorie row

4 rounds for reps of: 1:00 max box step-ups 20/241:00 max calorie assault bike Rest 1:00 between rounds Score is number of reps total 4 rounds