WODs

HEAVY DAY Thruster 3-3-3-3-3-3-3 @ 60-95% 1RM

Amrap 10 8 pull-ups 6 sit-ups 4 burpee box step-overs 40/50cm

5K row

For total reps: 3 sets of shoulder presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push jerks (2/3 bodyweight) 3 sets of strict pull-ups

For time: 10 single-leg squats 20 double-unders 20 single-leg squats 40 double-unders 30 single-leg squats 60 double-unders 40 single-leg squats 80 double-unders 50 single-leg squats 100 double-unders

On a 15:00 clock for distance: 600-m run 50 dumbbell snatch 15/22.5kg 400-m single dumbbell farmers carry 15/22.5kg 30 V-ups Then … Run for meters in remaining time.

3 rounds for time: 15 kettlebell swings 16/24 20 box jumps 20/24inch 250-m row

For time 40 thrusters 35/25 600m run 30 thrusters 35/25 400m run 20 thrusters 35/25 200m run 10 thrusters 35/25 100m run

For time of: 21-15-9 Overhead squats 45/30 75-50-25 Double unders

Every 90sec for 8 rounds of: 1 power clean + 2 hang squat cleans + 2 push jerks men 80kgwomen 55kg NO DROPPING ALLOWED! CONTROLLED WAY.