WODs

Amrap 16 2-4-6-8… BurpeesDumbbell alternating split snatches 15/22.5Knees-to-elbows

5 rounds for time 20 wall-ball shots 14/2010 med-ball weighted pull-ups 14/20

10 x 1:00 rounds for reps 3 deadlifts 92.5/142.5max double-unders rest 2:00 between rounds

3 Rounds of 5:00 800-m run remaining time rest then… 3 rounds of 3:00 400-m run remaining time rest

Amrap 12 9 ring rows3 overhead squats 30/42.59 ring rows6 overhead squats9 ring rows9 overhead squats Continue the pattern of adding 3-reps to the overhead squats until time expires.

For time 50-40-30-20-10Push-ups 25-20-15-10-5Box jump overs 20/24

4 rounds for time 400/500-m row50 air squats400-m run

Team 2 WOD For time with a partner 30 clean and jerks 42.5/62.530 muscle-ups30 snatches 42.5/62.5 One partner works while one rests. Partition the reps as needed.

6 rounds for time 50 double-unders25 weighted sit-ups 7.5/10

Amrap 15 5 strict chin-ups10 Dumbbell bench press 15/22.515 Dumbbell deadlifts 15/22.5