WODs

Amrap 12 4 left-arm Dumbbell Turkish get-ups 12.5/154 right-arm Dumbbell Turkish get-ups16 Dumbbell walking lunges (any hold chosen) Use one Dumbbell

5K Run or 10K Assault bike

10-8-6-4-2 Squat snatches 52.5/75Perform 3 wall walks after each set

On a 25:00 clock From 0:00-12:00Establish a heavy 3-rep deadlift From 12:00-17:00: Rest From 17:00-25:00 EMOM 8 3 deadlifts at 70% of 3-rep-max3 box jumps 24/30inch

3 rounds for time 36 calorie assault bike42 alternating single-arm DB hang power snatches 10/1548 lateral DB jump-overs

For time: 1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 Wall-ball shots 14/20lbsToes-to-bars

5 rounds for time: 55 double-unders5 push jerks (55/85kg

HEAVY DAY Power snatch 7 sets for load 5-5-5-5-5-5-5 Score: Load

7 rounds of 3 min of: 400m run remaining time is rest Score is lowest round

Amrap 20 5 pull-ups10 push-ups15 air squats