WODs

Amrap 5 10 alternating single-leg squats30 double-unders15 pull-ups Amrap 5 10 alternating single-leg squats30 double-unders12 chest-to-bar pull-ups Amrap 5 10 alternating single-leg squats30 double-unders9 bar muscle-ups Rest 1:00 between Amrap’s

TEAM WOD For time with a partner 1,000-m row400-m weighted front carry 25/45kg100 med bal sit up 14/20lbs400-m weighted front carry 25/45kg1,000-m row Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry

HEAVY DAY Clean & Jerk 2-2-2-2-2-2-2 lift once every 3 minutes

Every 3:00 x 6 sets: 400-m run Score is your slowest 400-m time

Amrap 10 12 box jumps 24/30inch3 rope climbs

Fibonacci Final For time 5-8-13 Deficit handstand push-upsDouble dumbbell deadlifts 22.5/32.5 Touch all 4 heads of the dumbbells to the floor. Then… 27m double kettlebell overhead walking lunge 16/24kg

3 rounds for time 15 thrusters 30/42.5400-m run

Games Event 2007 event 1 For time: 1000 meter row then 5 rounds 25 pull-ups7 push jerks 42.5/62.5

TEAM WOD Amrap 20 with a partner 8 Dumbbell step-ups 15/22.5 kg/ 20inch8 Dumbbell squat cleans One partner completes a round, while the other rests; switch Use two DBs for both movements

Amrap 12 12 Deadlifts 47.5/7012 12 Bar-facing burpees