WODs

Amrap 12 3 hang power clean & jerk @ 79% 1RM 7 front squat same weight 11/8 calories row

EMOM14 odd: 12 alternating pistol squats even: 12 pull ups (Rx+ chest to bar)

WOD A Accumulate 30 muscle ups or 90 hollow rocks + 90 arch rocks + 90 banded pullovers + 30 ring dips WOD B 150/120 calories for time

Strength Workout A) Overhead squat 8-8-8-8-8-8-8-8 @ 75%1RM 3sec hold at the bottom of each rep B) Deadlift 8-8-8 @ 84%1RM

Pinkster Team WOD

Rest day Time for other things then crossfit. Spend time with the family or friends. Make a beautiful walk through the woods, on the beach. Anything else then CF. Have fun!

Team 2 WOD 10 Rounds for time 10 pull ups 7 handstand push ups

6 Rounds for time 21 wall balls 20/14lbs 21 calories row

Amrap 17 6 bar muscle ups 9 power snatch 65/42.5kg 12 box jumps 30/24inch

6 Rounds for time 40 double unders 50m suitcase carry 32/24kg