WODs

4 Rounds for reps of: 3min calories assault bike 2min overhead squats 45/30 1min pull ups rest 90sec

A Muscle up 10min practice OR 30 reps for time depending on athlete skill level. B Amrap 5 Burpees

Team 2 WOD Amrap 20 36 calories row 24 burpees 16 stone to shoulder @ 55/43

Double DT 10 Rounds for time of: 12 Dumbbell deadlifts 22.5/15 9 Dumbbell hang power cleans 22.5/15 6 Dumbbell push jerks 22.5/15

Team 2 WOD Amrap 15 30/25 calories row 20 alternating renegade rows

For time of: 40-30-20-10 Kettlebell swings 10-20-30-40 Pull ups men’s weight kettlebells = 20-24-28-32 women’s weigth kettlebells= 12-16-20-24

5 Rounds for time 15 power snatches 50/35 400m run

For time of: 5-4-3-2-1 legless rope climbs 10-20-30-40-50 Assault bike kcals

6 Rounds for time of: 15 toes to bar 5 cleans weight men = 50-60-70-80-90-100 weight women = 35-42.5-50-57.5-65-72.5

4 Rounds for time of: 10 bar muscle up 20 thrusters 37.5/25