WODs

2 rounds for time: 50 Pull-ups15 Clean and Jerks 42.5/6075 Sit-ups

For time: 9-15-21 Back squats 70/102.5Run 400 m after each set of back squats

7 rounds for reps: 15 Dumbbell deadlifts 15/22.51:00 calorie bike – Rest 1:00 Score = Time & calories

For total time: 3 rounds: 12 strict handstand push-ups50 air squats – Rest 3:00 – 3 rounds: 12 kipping handstand push-ups25 box jumps 20/24

AMRAP 11 10 toes-to-bars10 hang power snatches 30/42.5

5 rounds with a partner: 800-m run50 push-ups5 rope climbs

For time: 400-m walking lunge Skill Work Pre-workout: EMOM 6:10 alternating single-leg squats

For time: 30 pull-ups200 double-unders30 chest-to-bar pull-ups

HEAVY DAY Sumo deadlift high pull 5 sets for load 12-10-8-6-4 Post-workout 3 sets: 20 GHD hip extensions20 GHD back extensions

For time 42 Weighted sit up 10/1521 front squats 55/8530 Weighted sit up 10/1515 front squats 55/8518 Weighted sit up 10/159 front squats 55/85