WODs

Amrap 10 6 strict pull ups 30 double unders 12 kipping pull ups 30 double unders

3 Rounds for time 12 double kettlebell snatch 16/12 100m sprint 12 double kettlebell front rack lunges 16/12 100m sprint 12 double kettlebell thrusters 16/12 100m sprint

4 Rounds for time 20 deadlifts 70/50 15 double dumbbell push presses 17.5/12.5 10 double dumbbell box step overs 17.5/12.5

5 Rounds for time 20 air squats or 12 pistol squats 15 pull ups or 6 bar muscle ups

Amrap 12 10 toes to bar 15 push ups 50 double unders

3 Rounds for time of: 15 thrusters 45/30 100m sprint 15 burpees 100m sprint

27-21-15 box jumps 24/20inch chest to bar pull ups

For time of: 6 x 10m shuttle sprints 9-8-7-6-5-4-3-2-1 power cleans 75/52.5

5 Rounds for time 12 overhead squats 40/27.5 5 bar muscle ups

3 Rounds for time 15 ring dips ( 200m sprint 15 ring rows 200m sprint