WODs

For time: 30 hang power cleans 30/42.540 deadlifts400/500-m row

TEAM WOD For time of: 240 double-unders60 overhead squats 30/42.545/60 cal row180 double-unders45 overhead squats 30/42.533/45 cal row135 double-unders30 overhead squats 30/42.523/30 cal row

10 Rounds of 1:00 on for reps – 1:00 min rest 8 KB swings 16/244 burpees Pick up a new minute where you left off the previous minute

Amrap 12 9 Dumbbell thrusters 10/151 rope climb Use two DBs

KINGS WOD Surprise..

HEAVY DAY Power clean 6 sets for load: 5-3-3-1-1-1

3 rounds for time: 30 jumping lunges25 pull-ups

4 rounds for time: 1200/900m assault bike or 500/375m row10 push jerks 47.5/70

TEAM 2 WOD Barbara Ann 5 rounds, each for time: 40 handstand push-ups60 deadlifts 42.5/62.580 sit-ups100 double-unders Rest 3:00 between rounds

Amrap 8 5 Dumbbell squats 15/22.55 Dumbbell hang power cleans5 Burpees over the dumbbell Use two DBs