WODs

HEAVY DAY Deadlift 8RM

Amrap 25 20 handstand push-ups800-m run

TEAM 2 WOD 2 rounds for time: 50 KB swings 24/32kg60 box jump overs 20/24inch70 synchronized walking lunges

5 sets for reps 1:00 max shoulder presses1:00 max strict muscle-ups Rest 2:00 Athletes can choose their own load for the shoulder press

Annie 50-40-30-20-10 Double-undersSit-ups

For time: 100 alternating single-leg squats50 thrusters 35/52.525 hang power snatches 35/52.5

Amrap 30 With a partner max distance row one partner works at a time switching as needed

For time: 50 air squats27 ring dips50 air squats21 ring dips50 air squats15 ring dips50 air squats9 ring dips

Amrap 16 60 double-unders40 weighted sit-ups 14/20lbs20 medicine ball hang squat cleans 14/20lbs

10 rounds for time 12 box jump overs 20/24inch12 hand-release push-ups