WODs

5 Rounds for reps of: 30sec max calories assualt bike rest 30sec 30sec max thrusters 40/27.5 rest 30sec 30sec max power cleans 40/27.5 rest 30sec

3 Rounds for time 20 chest to bar pull ups 20 pistol squats 800m run

Rounds for time 21 toes to bar 65 double unders 21 box jumps 24/20

4 Rounds for time 75 double unders 20 wall balls 20/14 75 double unders 20 box jumps 24/20

3 Rounds for time of: 10 power clean & jerks 62.5/42.5 20 pull ups

4 Rounds for time of: 50m farmer’s carry 22.5/15 20 weighted burpees 22.5/15 15 dumbbell thrusters 22.5/15

4 Rounds for time of: 20 alternating back rack lunges (50/35 20 toes to bar

For time of: 60/42 calories assault bike 30 power snatches 62.5/42.5 85/60 calories row 30 overhead squats 62.5/42.5

Triathlon WOD For time off: 30 stone to shoulders 55/43 2400m assault bike 300m farmer carry 24/16 1500m row 3minute chest to stone hold 1200m run

3 Rounds for time 1000m run 25 pull ups 25 burpees