WODs

Amrap 20 20 alternating DB shoulder press 2 x 15/10 20 alternating renegade rows 2 x 15/10 20 calories assault bike or 27 calories row

For Time of: 10 muscle-ups 100 air squats 10 muscle-ups 100/75 calorie row

Team 2 WOD 3 rounds for reps of: 2min synchronized thrusters 42.5/30 rest 30sec 2min synchronized power snatches 42.4/30 rest 30sec 2min synchronized box jump overs 24/20inch rest 30sec

‘Nate’ Amrap 20 2 muscle-ups 4 handstand push-ups 8 kettlebell swings 32/24

5 Rounds for time 16 ring rows 16 strict ring dips 12 weighted box step ups 15/10

Triathlon WOD

3 rounds for time of: 400m run 21 kettlebell swings 24/16 12 pull-ups

Randy For time of: 75 power snatch 35/25

5 Rounds for time 8 wall walks 25sec max effort assault bike sprint 8 stone to shoulder 55/43

Amrap 15 60 double unders 15 box jump overs 24/20 12 alternating renegade rows 15/10