WODs

Benchmark RETEST! Conditioning challenge 10 minutes to establish max meters on a rower 1 min transition 10 minutes to establish max meters on assault bike

TEAM 2 WOD Amrap 20 10 Kettlebell sumo deadlift high pulls 16/248 box jumps 20/24inch6 sit-ups One partner completes a whole round at a time, then switch.Sprint!

30 Muscle ups for time

Amrap 20 3-6-9-12-15… etc.. Handstand push-upsClean and jerks 42.5/62.5Calorie row

Every 5:00 x 3 sets for reps 800-m run Max reps DB box step-ups 20/24inch/ 15/22.5 Use one Dumbbell

HEAVY DAY Bench press 10-10-10-10-10 Intended Stimulus High volume, upper body bench pressing heavy day.All sets should be at 70% or greater of athletes’ 1-rep-max bench.Build to a heavy set. Lift once every 5:00

For time: 21-15-9 Deadlifts 70/102.5kgLateral burpees over the barbell

RANDY 75 power snatches for time 25/35

TEAM 2 WOD 3 rounds for time with a partner 100-m synchro walking lunge200 double-unders400-m med-ball carry 14/20lbs Break up the double-unders between partners and switch who carries the ball as needed

2 rounds for time 10 hand-release push-ups20 alternating hang DB power cleans 15/22.510 hand-release push-ups800/1,000-m row Use a single DB