WODs

Amrap 10 5 push presses 42.5/62.5kg3 L pull-ups

For time 60-48-36-24-12Double-unders 30-24-18-12-6Dumbbell power cleans 15/22.5kg

Amrap 5 12 toes-to-bars12 squat snatches 25/35 Rest 2:00 Amrap 5 9 toes-to-bars9 squat snatches 30/42.5 Rest 2:00 Amrap 5 6 toes-to-bars6 squat snatches 35/52.5

‘ HEAVY DAY ‘ Back squat 5-5-5-5-5 straight across Post workout Accessory work 2 sets:20 banded side steps (moving left)15 GHD hip extensions20 banded side steps (moving right)15 good mornings (light)

For time 30 hang power cleans 30/42.540 deadlifts 30/42.5400/500-m row

Amrap 10 35 double-unders7 dumbbell thrusters 15/22.5

3 rounds for time 30 med ball sit-up with straight legs 14/20lbs14/20 calorie assault bike10 muscle-ups

HEAVY DAY Sumo deadlifts 7 sets for load 3-3-3-3-3-3-3 Skill Work Post-workout Amrap 3 90 air squatsMax-rep sumo deadlift high pull 25/35

5 rounds for time 20 box jumps 20/24inch16 single kettlebell lunges 24/32kg12 chest-to-bar pull-ups Athletes must step down from the top of the box

Grace or Isabel For time 30 clean and jerks 42.5/62.5kg or 30 snatches 42.4/62.5kg