WODs

For time: 20 back squats 55/85kg800-m run100 air squats800-m run20 front squats 55/85

10 rounds for time: 1 legless rope climb200/250-m row or 500/750m assault bike Rest 1:00 between rounds

For time: 21-18-15-12-9-6-3 Toes-to-barsBox jump-overs 20/24inch

Amrap 10 3 wall-ball shots 14/20lbs3 ring dips6 wall-ball shots6 ring dips9 wall-ball shots9 ring dips etc..

TEAM WOD Amrap 20 50 double-unders1 devils press 15/22.52 devils presses3 devils presses2 devils presses1 devils presses Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After…

10 rounds for time: 8/10-calorie row or 5/8 calorie assault bike3 hang power snatches 47.5/70kg

TEAM WOD Amrap 20 with a partner 50 double-unders1 devils press 15/22.52 devils presses3 devils presses2 devils presses1 devils presses Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and…

For time: 5-10-15-20-25-30 Clean and jerks 30/42.5kgBurpees

EMOM16 Even minutes: max handstand holdOdd minutes: max L-sit hold Score is total cumulative time combined

6 x 2:00 min rounds 5 deadlifts (heavy)Max muscle-ups in the remaining time Rest 1:00 between rounds Score both the deadlift and muscle-up (reps)