WODs

Amrap 25 50 calories row50 dumbbell snatches 15/22.550 abmat sit-ups50 wall-ball shots 14/20

Amrap 25 50 calories row50 dumbbell snatches 15/22.550 abmat sit-ups50 wall-ball shots 14/20

7 sets for load: 3 power snatches Skill Work Post-workout Accumulate75 GHD sit-ups

7 sets for load 3 power snatches Skill Work Post-workout Accumulate75 GHD sit-ups

On a 20:00 clock, each for time: From 0:00-5:00: 800-m sprint From 5:00-10:00: 75 chest-to-bar pull-ups From 10:00-15:00: 75 burpees-to-target From 15:00-20:00: 800/1,000-m row

For time of: 400-m run12 box jumps 24/30inch400-m run24 box jumps 20/24inch400-m run36 burpees400-m run

For time 15-12-9: ThrustersPull-ups Rest 5:00 12-9-6ThrustersPull-ups Rest 5:00 9-6-3ThrustersPull-ups

HEAVY DAY SNATCH BALANCE + OVERHEAD SQUAT 7 sets for load

EMOM 20 Min. 1 | 1:00 calorie rowMin. 2 | :30 ring dips

HEAVY DAY For load Overhead lunges 6-6-6 Front-rack lunges 8-8-8 Back-rack lunges 10-10-10