WODs

7 rounds for time: 400-m run29 back squats 42.5/62.5

For time: 10 wall walks30 box jumps 20/2430 strict knees-to-elbows30 box jumps30 strict toes-to-bars30 box jumps10 wall walks

KINGSDAY TEAM WOD

For time: 1:00 max calorie row or ski erg150-m farmers carry 15/22.5 Complete as many rounds as needed to accumulate 120/150 calories

Amrap 12 10 burpees25 double-unders

BENCHMARK On a 32:00 clock: From 0:00-18:00: For load: Overhead squat 5-5-3-3-3-1-1-1-1-1 Perform 1 set every 2:00. Rest 2:00 From 20:00-32:00: For time: Row 1,700/2,000 m

Benchmark Helen 3 rounds for time:400-m run21 kettlebell swings 16/2412 pull-ups

EMOM 15:Min. 1 | 12/15-cal. assault bikeMin. 2 | 10 box jumps 20/24 + 10 burpeesMin. 3 | Rest

4 rounds for time:30 single-leg squats15 sumo deadlift high pulls 35/52.5

Start on a 32:00 clock: From 0:00-18:00: For load: Bench press 5-5-3-3-3-1-1-1-1 Perform 1 set every 2:00. Rest 2:00 From 20:00-32:00: For time: Run 1 mile