WODs

For time 400/500-m row25 shoulder presses 35/52.5400/500-m row15 shoulder presses 35/52.5400/500-m row10 shoulder presses 35/52.5400/500-m row Each time the athlete breaks a set of shoulder presses they must row 100 m.

AMRAP 20 5 pull-ups10 push-ups15 air squats20 pulls on the rower

3 rounds for reps: 1:00 8-m shuttle runs1:00 dumbbell snatches15/22.5kg1:00 Assault bike for calories1:00 dumbbell box step-ups 20/24inch/ 15/22.5kg1:00 strict burpees Rest 1:00 between rounds.

For time: 3-6-9-12-15-15-12-9-6-3 Deadlifts 47.5/70Box jump-overs 20/24

HEAVY DAY Push press 5 sets for load: 5-5-5-5-5 Post-workout: 5 sets for reps: :50 bar-facing burpees:10 rest

3 rounds for time: 21 Kettlebell swings 16/24200-m run Rest 3:00 For time: 21 Single-arm kettlebell swings/arm 16/24800-m run

Amrap 14 7 muscle-ups50 wall-ball shots 14/20100 double-unders

Amrap 105 power cleans 60/92.510 toes to bars

HEAVY DAY Hang power snatch for load 3-3-3-3-3

KAREN 150 Wall ball shots 20/14 for time