WODs

Team 2 WOD Every :90 for 30:00 10 chest-to-bar pull-ups10 push-ups10 box step-ups 20/24 Partners alternate rounds; one athlete works at a time.The partner not completing a round cumulates time in a handstand or plank

EMOM 10 5 push presses Add load every 2:00. Right into… EMOM 5 1 push press Add load every 1:00.

Amrap 12 12 front squats 35/52.5 30 crossovers

6 rounds for time 12 Dumbbell deadlifts 15/22.59 Dumbbell front rack lunges200-m run

HEAVY DAY 7 sets for load 1 Powerclean 1 Hang power clean 1 Jerk

For time 20-18-16-14-12-10-8-6-4-2Alternating single-leg squats 1-2-3-4-5-6-7-8-9-10:Strict ring dips

4 rounds for reps 1:00 calorie row1:00 Russian kettlebell swings 24/321:00 burpees1:00 wall-ball shots 14/201:00 rest

Amrap 15 10 muscle-ups200-m run with a partner One partner works and one rests during the muscle-ups

Angie 100 pull-ups100 push-ups100 sit-ups100 squats

3 rounds for time 50 up-downs1:00 seated L-sit hold Accumulate a total of 1:00 in the L-sit per round