WODs

For time: 200-m run40 box jumps 20/24inch40 sit-ups200-m run30 box jumps30 sit-ups200-m run20 box jumps20 sit-ups200-m run10 box jumps10 sit-ups

HEAVY DAY Power clean 2-2-2-2-2-2-2-2 Post-workout 8 rounds:20 calorie assault bike:10 rest

Amrap 20 5 handstand push-ups10 alternating single-leg squats15 pull-ups

3 rounds for time: 600/750-m row25 goodmornings 25/3015 facing burpees

For time: 35/50 cal. bike or row1:00 L-sit hold50 wall-ball shots 14/20lbs

5 rounds for time: 36 double-unders12 thrusters 25/351 rope climb Rope climb begins from the seated position

Team 2 WOD For time: 100 power snatches 35/52.5

For time 21 weighted pull-ups19/27 calorie assault bike15 weighted pull-ups15/21 calorie assault bike9 weighted pull-ups10/15 calorie assault bike Increase pull-up weight after each round

For time: 20 power cleans 62.5/92.52,400-m run200-m KB farmers carry 24/32200-m plate carry 15/20

3 sets for reps: Max-rep unbroken handstand push-ups then… 5 sets for load 3 shoulder presses