WODs

5 rounds for reps 400-m run1:00 max burpee + push-up

For time 12-9-6-9-12Front squats 47.5/70kg 24-18-12-18-24Calorie row

10 rounds for time 9 toes-to-bars3 wall walks

For time with a partner 200-m dumbbell farmers carry 15/22.5800-m run200-m dumbbell front-rack carry40 DB man makers200-m dumbbell front-rack carry800-m run200-m dumbbell farmers carry One partner works while the other partner rests, partition reps, carry and run distances as needed

6 rounds for time 6 power snatches 35/52.5kg9 overhead squats12 box jump-overs 20/24inch

EMOM16 Minute 1 | :30 calorie A-bikeMinute 2 | :30 med-ball sit-ups 14/20

5 x 2:00 rounds for reps Run 200mMax hang squat cleans 47.5/70kg No rest between rounds Score = total reps hang squat clean

3 Rounds for reps 2:00 pull-ups2:00 shoulder presses 30/42.5kg2:00 calorie row rest 1:00 after each movement

HEAVY DAY Single snatch 7 sets for load 1-1-1-1-1-1-1 Skill Work Pre-workout For load Snatch Deadlift 5-5-5-5-5

For time with a partner 4,000/5,000-m row from 0-2,000/2,500-m resting partner must hold double KB front rack 12/16 kgfrom 2,000/2,500-4,000/5,000-m resting partner performs a hang on the pull-up bar