WODs

HEAVY DAY Back squat 7 sets for load, straight across 1-1-1-1-1-1-1

5 x 3:00min rounds off: 10 push presses 47.5/70kg max-rep weighted strict pull-ups 10/15kg 2:00 rest between rounds

Amrap 15 10 wall balls 14/20 10 toes to bar 10 box jumps 20/24

Team WOD For time, with a partner 30 synchro deadlifts 57.5/85 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 57.5/85 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 57.5/85 10 synchro bar-facing burpees 400-m run

HEAYY DAY Hang squat clean 7 sets for load 3-3-3-3-3-3-3

Amrap 21 400/200/100-m run Max-rep strict pull-ups Each time you break a set of pull-ups, complete a run. from 0:00-7:00min run 400m, from 7:00-14:00min run 200m, from 14:00-21:00min run 100m.

5 rounds for time: 15 strict handstand push-ups 15 strict ring dips 800/1,000-m row

OPEN CROSSFIT QUALIFIER 22.3 T.B.A.

3 rounds for time: 800/1,000-m assault bike or 400/500m row 21 hang power snatches 25/35

3 rounds for time: 20 kettlebell deadlifts 16/24 60 double-unders 30m kettlebell farmer carry 16/24