WODs

EMOM24 1st: 3-6 bar muscle ups 2nd: 15-25 hollow rocks 3rd: 3 deadlifts @ 86%1RM

Every 5min for 25min 10 handstand push ups (Rx+ wall facing HSPU) 15 hang power cleans 45/30kg 20 front squats 45/30kg

Team 2 WOD one works, one rests. 5 Rounds for time: 24 pull ups 18 burpee box jump overs 24/20inch 50/45/40 calories assault bike

Amrap 20 15 push ups 12 pistol squats Rx+ = 16/12kg 9/7 calorie row/ 6/4 assault bike

For time 6 rope clilmbs 21 clean and jerks 40/27.5kg 4 rope climbs 15 clean and jerks 50/35kg 2 rope climbs 9 clean and jerks 60/40kg

EMOM27 1st: 4 atlas stone to shoulder 55/43/35/27/20kg 2nd: 8 double KB snatch 20/12kg per hand 3rd: 12 weighted sit ups 15/10kg

5 Rounds for time 12 chest to bar pull ups 8 thrusters 60/40kg 200m sprint

5 Rounds for time: 12 snatches 40/27.5kg 12 burpees over the bar 50 double unders

Team 2 WOD 200/175/150 calories assault bike 150 toes to bar 100 box jump overs 24/20inch

Strength WOD 15 x 1 heavy @ 90-95% max rest max 2 min 8 x 200m sprint walk back rest