WODs

Amrap 5 x 4 12 alternating dumbbell snatch 22.5/15 12 toes to bars 12 box jump overs 24/20 rest 90sec

Amrap 24 14 pistol squats 14 push press 24/20 calories row

For time of: 20-15-10-5 squat snatch men’s weight 40-50-60-70 women’s weight 27.5-35-42.5-50 after each set of squat snatch 20 bar facing burpees

For time of: 21-15-9 thrusters 60/42.5 6-4-2 rope climbs

Amrap 20 20 pull ups 20 box jumps 24/20inch 100 double unders

5 Rounds for time 15 toes to bars 10-8-6-4-2 squat cleans 30-40-50-60-70 men 22.5-30-37.5-45-52.5 women

For time of: 200 wall balls* 20/14lbs *every break, sprint 200m

A Muscle up 10min practice OR 30 reps for time depending on athlete skill level. B Amrap 5 Burpees

5 Rounds for time 12 devil presses 15/10kg 200m sprint 15 pull ups 200m sprint

6 Rounds for time 10 front squats 60/42.5 15 push ups 50 double unders