WODs

30-20-10 burpees over the bar overhead squats 50/35 pull ups

For time 2-4-6-8-10 rope climbs 10-8-6-4-2 power cleans men’s weight = 60-70-80-90-100women’s weight = 42.5-50-57.5-65-72.5

5 Rounds of 1 minute for reps of: alternating kettlebell overhead lunges 40/27.5 calories assault bike rest 1min

5 Rounds for time 20 push ups 20 toes to bar 400m run

4 Rounds for time 15 deadlifts 70/50 40 double unders 5 push press 70/50 40 double unders

Amrap 20 30m walking lunges 30/20 calories row

Amrap 12 4 Hang power snatches 52.5/35 8 Dumbbell hang power cleans 22.5/15 12/10 calories assault bike

10 Rounds for time of: 14 pull ups 10 ring dips 12 kettlebell swings 32/24

For reps Amrap 1 burpees rest 1min Amrap 2 8 burpees 24/20 8 box jumps rest 1min Amrap 3 8 burpees 8 box jumps 8 wall balls 20/14 rest 1min Amrap 4 8 burpees 8 box jumps 8 wall balls 8 toes to bar rest 1min Amrap 5 8 burpees 8 box jumps 8 wall…

5 Rounds for time 10m handstand walk 200m run