WODs

Amrap 12 15m. handstand walk20 toes-to-bar10 push jerks 47.5/70

For time 45m Dumbbell walking lunges 15/22.550 alternating DB hang snatches45m DB walking lunges50 single-arm DB hang power cleans45m DB walking lunges50 lateral hops over DB45m DB walking lunges50 single-arm DB deadlift Use a single DB for all weighted movements

For time 25 box jump overs 24/30inch800-m run25 burpee box overs 24/30inch

Partner workout Amrap 30 10 wall-ball shots 14/20lbs6 handstand push-ups2 squat cleans 70/102.5

Lynne 5 rounds for max reps Body weight bench presses Pull-ups in a single set Rest as needed between rounds

For time 10-20-30-40-50 Single dumbbell lunges 15/22.5kgDouble-undersSit-ups

HEAVY DAY Deadlift 7 sets for load 3-3-3-3-3-3-3

RX On a 15:00 clock 1,700/2,000-m row In the remaining time Amrap 10 ring dips10 bar muscle-ups

3 rounds for time 20 burpees21 dumbbell snatches 15/22.5kg12 dumbbell thrusters 15/22.5kg

HEAVY DAY Hang power snatch & hang power clean 5 sets for load 3 hang power snatches 5 sets for load 3 hang power cleans