WODs

HEAVY DAY Weighted pull up & ring dip EMOM 12 Minute 1 | 5 strict weighted pull-upsMinute 2 | 5 strict weighted dips

5 rounds for time: 12 deadlifts 47.5/70kg9 hang power cleans6 push jerks

2 rounds for time 800m run50 jumping lunges

Amrap 7 7 box jumps 24/307 chest-to-bar pull-ups Pre-workout EMOM 8 5 unbroken clean and jerks or snatches

3 x Amrap 3 20 sumo deadlift high pulls 35/52.520 feet anchored weighted sit up 10/12.5Max calorie bike in the remaining time Rest 1:00 between rounds

CHAD For time 1,000 weighted box step-ups 15/20, 20inch

For time: 800/1,000-m row100-m kettlebell carry 24/32800/1,000-m row20 dumbbell turkish get-ups 15/22.5800/1,000-m row100 air squats

DIANE 21-15-9 Deadlifts 70/102.5kgHandstand push-ups

Amrap 12 400-m run8 dumbbell squats 15/22.530 double-unders

Every 2:00 for 3 sets 1 bench press Every 2:00 for 3 sets 3 bench presses Every 2:00 for 3 sets 5 bench presses