WODs

5 Rounds for time 15 hang power snatches 45/30 7 strict pull ups 400m run

3 Rounds for time 30/25 calories assault bike or 43/36 calories row 30 power cleans @ 45/30

5 Rounds for time of: 21 medicine ball clean 20/14 15 kettlebell swings 28/20 9 pull ups

4 Rounds for time of: 800m run 50 wall balls 20/14

21-18-15-12-9-6-3 Burpee box jump overs 24/20 Double dumbbell thrusters 17.5/12.5

4 Rounds for time of: 25/17 calories row 20 deadlifts 70/50 15 toes to bars

Amrap 17 35 double unders 10 single arm floor press 24/16 15 kettlebell snatch 24/16

For time of: 800m run 20 devil press 15/10 600m 30 devil press 15/10 400m run 40 devil press 15/10 200m 50 devil press 15/10

Dumbbell Elizabeth Rx+ version 21-15-9 singel arm dumbbell squat clean 25/17.5 ring dips Fitness version 21-15-9 single arm dumbbell squat clean 25/17.5 box dips straight legs/ feet on box Starters version Amrap 15 single arm dumbbell power clean 15/10 box dip/push up

EMOM24 10-15 body weight deadlifts 5 single arm shoulder press left & right 27.5/17.5 10-15 ketllebell pike lifts