Berichten door Dennis Tanamal

4 Rounds for time:400m row100 double unders20m stone carry (55/35kg)

6 Sets for max weight:12 bench presses12 Front squats

4 Rounds for time:21 ring dip12 toes to bar

Amrap 14 min6 strict pull ups4 strict handstand push ups6 burpees

6 Rounds for time6 bar muscle up6 deadlifts 130/90kg

“Heavy Grace”30 Clean & Jerk for time (102,5/70)

In pairs, for time:500 Assault bike calories100 Overhead squats (45/30kg)

3 rounds for time: 21 handstand push up 31 box jumps 24/20 41 hang power cleans 40/27.5 cut off 17

WOD 100 Atlas stone to chest (60/40kg)* *EMOM 30 Double unders

Team 2 WOD Row 6km* * buddy 1 rows * buddy 2 does max reps wall balls 20/14 switch whenever they like every wall ball done deducts 1sec from their time