WODs

35-25-15-5 Dumbbell power snatch 17.5/10 Burpee box jump over 24/20

3 Rounds for time of: 400m run 21 kettlebell swing 24/16 12 bent over row 55/37.5

7 rounds for time of: 15/10 calories assault bike 10 pike position handstand push up on a box 5 single arm dumbbell hang power clean & jerk 27.5/20 left and right

For time of: 15 deadlifts 130/90 1200m run rest 3 min 15 back squats from rack 100/70 1500m row rest 3 min 15 overhead squat from rack 70/50 3600m assault bike DONE!

Amrap 19 10 medicine ball clean 20/14lbs 15 box step overs 24/20inch 20 hollow rockings

A Every minute on the minute for 7 minutes 5 front rack lunges 55/40 left & right 4 minutes rest & transition to B B Every minute on the minute for 7 minute 12-20 kettlebell swings 32/24 4 min rest & transition time to C C 500m row AFAP!

A = 40-30-20-10 double unders sit ups 4 min rest & transition to B B = 100 bent over rows for time 55/40

EMOM28 1st min = 13-20 single arm dumbbell power snatch 22.5/15 2nd min = 10-20 push ups 3rd min = 10-15 box jumps 24/20 4th min = rest

SURPRISE WOD!!!

50-40-30-20-10 calories row burpees V-ups