WODs

4 Rounds for time: 14 chest to bar pull ups 14 alternating pistol squats 12/8kg

4 Rounds for time: 12 handstand push ups 30 single arm overhead kettlebell lunge walk steps 28/20kg

For time: 50 front squats 60/40kg 50 push jerks 50/32.5kg 50 toes to bar

3 Sets for quality and weight 10 muscle ups 10 heavy unbroken overhead squats Struggling is important!!!

Amrap 13 1,2,3,4,5…. deadlifts 80/50kg burpees over the bar

Buy in: 300 calories assault bike (1 works, 2 rest) 75 synchronized pull ups 100 synchronized push ups 125 synchronized sit ups 150 synchronized air squats

Tabata: hang power snatch (25/17.5kg* rest 3min Tabata: double unders *They can only rest in the overhead position or standing perfectly upright and holding a snatch grip during the entire 4min set. Anything else is considered a break, which means their score from the previous round doesn’t count. Double under *If they can’t do double…

Amrap 12 ladder 1 bar muscle up – 6 thrusters 40/30kg 2 bar muscle ups – 6 thrusters 40/30kg 3 bar muscle ups – 6 thrusters 40/30kg 4 bar muscle ups – 6 thrusters 40/30kg 5 bar muscle ups – 6 thrusters 40/30kg and so on till 12 minutes

5 Rounds for time: 15m handstand walk / 30 shoulder taps 4 legless rope climbs / 20 decline ring rows 16 weighted sit ups 10/5kg

” Fight gone bad” Three rounds of 1 min of: wall balls 20/14lbs sumo deadlift high-pull 35/25kg box jump 20inch push-press 35/25kg row (calories) rest