WODs

Partner workout ‘You go i go’ 3 Rounds for time 400m run30 kettlebell swings 16/2418 pull ups straight after that 45 clean & jerks 42.4/62.5

3 rounds for time 400/500-m row or assault bike12 deadlifts 47.5/7021 box jumps 20/24

5 rounds for time: 200-m run20 pull-ups200-m run20 push-ups200-m run20 sit-ups200-m run20 air squats

HEAVY DAY Back squat 5-5-3-3-3-1-1-1-1-1

2 rounds for time 100 double-unders25 shoulder-to-overheads 30/42.525 burpees

For time: 30 clean and jerks 42.5/62.5 or For time 30 snatches 42.5/62.5

For time 5K run or 5K row

TEAM 2 WOD For time with a partner: 200 kettlebell swings 24/32kgresting partner holds a single kettlebell in the front rack 16/24

Amrap 5 10/15 calorie row10 push-ups Rest 5:00 Amrap 5 10/15 calorie row10 push-ups

20.1 Amrap 20 4 Dumbbell thrusters 15/22.56 toes-to-bars24 double-unders