WODs

For time 30 Single-arm kettlebell overhead lunges 16/2430 Knees-to-elbows30 Sit-ups30 Kettlebell snatches 16/2430 Sit-ups30 Knees-to-elbows30 Single-arm kettlebell overhead lunges 16/24

HEAVY DAY 7 sets for load of: 1 x Deadlift 1 x Clean 1 x Hang clean 1 x Jerk Athletes may power or squat clean and push or split jerk, but the complex must be unbroken

5 x 2:00 rounds for reps: 14/20-cal row10 lateral burpee over the rower Max-rep chest-to-bar pull-ups Rest 1:00 between rounds

5 rounds for time: 11 Front squats 42.5/62.555 Double-unders

Amrap 20 10 Push presses 35/52.510 Kettlebell swings 16/2410 Box jumps 20/24inch

5 rounds for time: 24/30-calories assault bike Rest 2:00 between rounds.

4 rounds for time 20 wall-ball shots 14/20lbs400-m run

For reps: 1:30 max reps toes-to-bars1:00 rest 1:30 max reps ring dips1:00 rest 1:30 max reps hip and back extension1:00 rest 1:30 max distance handstand walk

Amrap 30 Max calorie row Starting at 0:00 and every 3:00 after perform 10 burpees

HEAVY DAY Muscle snatch3-3-3-3-3 Power snatch2-2-2-2-2 Squat snatch1-1-1-1-1