WODs

7 rounds for time 10 burpees-to-target 15cm20 sit-ups

Helen 3 rounds for time400-m run21 kettlebell swings 16/2412 pull-ups

For time 42-30-18Knees-to-elbows 21-15-9Front squats 55/85

For time of: 800/1,000-m row30 handstand push-ups600/750-m row20 handstand push-ups400/500-m row10 handstand push-ups

Amrap 12 50 box jumps 20/24inch50 pull-ups50 overhead squats 30/42.5kg50 wall-ball shots 14/20lbs35/50-cal. bike

‘ HEAVY DAY ‘ 5 sets for load 3 power cleans 6 alternating front rack lunges

Team 2 WOD Amrap 20 800-m run10 rope climbs Partners run together and split rope climbs as needed

For time 9-7-5 Muscle-upsSquat snatches 42.5/62.5kg

4 rounds for reps 1:00 calorie row1:00 sit-ups1:00 DB box step-over 20inch, 15/22.5kg

5 x 3:00 rounds for reps 200-m weighted run 14/20lbsmax reps wall-ball shots rest 1:00 between rounds