WODs

For time 50 toes-to-bar400-m run30 DB deadlifts 15/22.5kg20 DB hang power cleans 15/22.5kg10 DB push presses 15/22.5kg

Amrap 12 Row 1,750/2,000-mMax rep front squats 62.5/92.5

5 rounds for time 15 push jerks 30/42.5kg12 chest-to-bar pull-ups9 sumo deadlift high pulls 30/42.5kg

HEAVY DAY Bench press 3-3-3-3-3-3-3 Post skill work EMOM 8:20 handstand hold– Rest :40

Every 5:00 x 5 rounds 12/15 calorie assault bike12 hang power cleans 42.5/62.515 lateral burpees over the barbell12 alternating front-rack lunges 42.5/62.5

5 sets AMRAP 3 3 bar muscle-ups5 double DB deadlifts 15/22.57 box jump-overs 20/24 Rest 1:00 between sets

3 rounds for time 24 back squats 42.5/62.518 push presses

5 rounds for time :30 L-sit hold:30 plank hold:30 chin-over-bar hold:30 plank hold

3 rounds for time 800/1,000-m row After each round perform 2 double-unders for each stroke taken

HEAVY DAY Bench press 3-3-3-3-3-3-3