WODs

Amrap 16 8 pull ups 9 box jumps 24/20inch 10 alternating dumbbell snatches 22.5/15kg

5 Rounds for time: 6 handstand push ups 8 front squats 60/40kg

Amrap 11 4 muscle ups 12 hang power cleans 50/35kg

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Every 30sec for 15min 1 snatch 60/40kg straight after 16 Double unders

10 rounds of 90sec of: 15 burpees remaining time max reps assault bike calories rest 90sec score is total calories assualt bike

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Buy in: 30m Handstand walk / 60 shoulder taps 3 Rounds for time: 18 + 18 kettlebell snatch 24/16kg 500m row Buy out: 30m Handstand walk / 60 shoulder taps

EMOM28 1st: 20 pistol squats 2nd: 15 deadlifts 80/50kg 3rd: 20 goblet walking lunges 24/16kg 4th: rest