WODs

Team 2 WOD 10000kg back squat 6000kg bench press first finish of back squat then bench press

EMOM20 Odd: 14/9 assault bike calories M: > 85 RPM, W: > 75 RPM Even: 3-5 strict handstand push ups

800m run rest 3min 600m run rest 2min 400m run rest 1min 200m run rest 5min 6 x 100m sprint @ max effort walk back rest

5 Rounds for time: 8 bar muscle ups 15 weighted sit ups 10/5kg

21-15-9 front squats 60/40kg burpees over the bar

Amrap 15 1,2,3,4,5, etc shoulder press 45/30kg 3,6,9,12,15, etc push ups 10,20,30,40,50, etc double unders

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5K row

EMOM16 odd: calories assault bike 20/15 even: 5 power cleans 70/47.5kg

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