WODs

2 Rounds for max reps 90sec AMRAP russian kettlebell swings 32/24kg 30sec rest 90sec AMRAP air squats 30sec rest 90sec AMRAP push ups 30sec rest 90sec AMRAP rope climbs Rest 30sec

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EMOM14 odd: 11 overhead squats 40/27.5kg even: 20/16 assault bike calories

5 Rounds for time 10m + 10m handstand walk / buddy assisted handstand walk 15 + 15 hang power snatch 45/30kg 20 + 20 box jumps 24/20inch

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3 rounds for reps of: Amrap 3 rowing calories Amrap 2 squat cleans 60/40 Amrap 1 chest to bar pull ups (Rx+ = bar muscle ups) rest 3min

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6 Rounds for time 7 + 7 single arm kettlebell deadlifts 32/24kg 12 weighted overhead sit ups 15/10kg

EMOM18 odd: 18 wall balls 20/14lbs even: 45 double unders