WODs

Amrap 20 35 russian swings 32/24kg 20 pistol squats 15 handstand push up

Amrap 14 15 overhead squats 50/35kg 15/12 calories assault bike 3 legless rope climbs

5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for…

15-10-15-10 chest to bar pull ups burpee box jump overs 24/20inch hang snatches 45/30kg

4 Rounds for time 14 dumbbell box step ups 22.5/15 20 dumbbell snatches 22.5/15 200m run with dumbbell 22/15

12min ascending ladder 3,6,9,12… clusters 50/35kg toes to bar

Team 2 WOD Amrap 17 12+12 ring dips 12+12 overhead lunge walk steps 20/15kg 12+12 deadlifts 85/50kg

5 Rounds for time 30 wall balls 20/14lbs 10 stone to shoulders 55/40kg 300/200m row or 500/350m assault bike

Open 14.1 Amrap 10 30 double unders 15 power snatches 35/25kg

Amrap15 14 kettlebell snatches (16/12kg) – Rx+ = double kettlebell snatch 15m double kettlebell front rack lunge walk (16/12kg per hand) 15/12 calories bike