WODs

4 Rounds for time of: 20 deadlifts 70/50 12 burpees over the bar

3 Rounds for time 15 hang squat snatches 40/27.5 15 pull ups

Amrap 13 15 push ups 12 alternating cossack squats 9 toes to bar

A Snatch heavy single build up to a heavy single. B Amrap 9 6 power snatches @ 50% of A 6 burpees over the bar

”Helen” 3 rounds for time of: 400m run 21 kettlebell swings 24/16 12 pull-ups

6 Rounds for reps of: 45sec shoulder to overhead 30/20 rest 15sec 45sec calories ski erg/ row rest 45sec

6 Rounds for time of: 5 bar muscle ups 10 deadlifts 90/65

Amrap 16 6 front squats 92.5/65 6 deficit handstand push-ups

5 Rounds for time of: 3 legless rope climbs 9 power cleans 100/70

4 Round for reps 2min max calories row rest 30sec 1min max overhead squats 42.5/30 rest 30sec