WODs

TEAM 2 WOD Amrap 20 Max-calorie row10 DB lunges 12.5/15kg15 med ball sit up straight legs straight arms 14/20lbs Partners alternate after one partner finishes the 10 DB lunges and 15 sit ups

For time: 12-9-6Clean and jerks 55/85Bar muscle-ups

5 rounds for reps of: 400-m run1:00 alternating single-leg squats

For reps of: Tabata burpeesTabata hollow rocksTabata kettlebell swings 16/24Tabata burpees Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next

Amrap 7 7 box jumps 20/24inch7 power snatches 25/35

BARBARA 5 rounds, each for time: 20 pull-ups30 push-ups40 sit-ups50 squats

5 rounds for time 75 double-unders400-m run

4 rounds for time: 1:00 handstand hold7 squat cleans 52.5/.57.514 toes-to-bars

Amrap 12 10 DB push presses 15/22.512 burpees-to-target 30cm

3 rounds for time: 400/500-m row15 front squats 34/52.51 legless rope climb