WODs

Amrap 21 45 double unders 12 wall balls 20/14lbs 12 dumbbell snatch 22.5/15kg

4 Rounds for time 17 hang power snatches 37.5/25kg 400m run

A) Bench press 10 x 3 @ 85% 3sec down, 3sec pause on chest, fast up B) Romanian deadlift 4 x 12 @ 55% of deadlift max

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Amrap 18 6 legless rope climb 18 overhead squats 60/40kg 30 toes to bar

8 Rounds for time: 4 bar muscle ups 2 squat cleans @ 85% 1RM

3 Rounds for time: 800m run 60m atlas stone carry 55-43-35-27-20-med ball 30 burpees

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Amrap 15 15 kettlebell swing swings 32/24kg 30 double unders