WODs

4 Rounds for time 400m run 40 overhead lunges 20/15 30 russian swings 32/24

Amrap 5 10 sumo deadlift high pull 30/20 20 abmat sit ups rest 4 min 3 rounds for time of 20 calories assault bike 15 sumo deadlift high pull 40/25 10 push press 40/25

EMOM 24 1e min = 15/10 calories assault bike sprint! 2e min = 5 shoulder press 55/37.5 3e min = 15-40sec hollow hold 4e min = rest

For time of: 10-9-8-7-6-5-4-3-2-1 power cleans 2-4-6-8-10-12-14-16-18-20 push ups

Amrap 15 10 front squats 62.5/45 15 overhead plate sit ups straight legs 10/5

10-9-8-7-6-5-4-3-2-1 stone to shoulders 55/43 2-4-6-8-10-12-14-16-18-20 single arm dumbbell jerks 27.5/20

For time of: 300 double unders 40 box dips 200 double unders 25 pike position handstand push up on a box 100 double unders 40 box dips 200 double unders 25 pike position handstand push up on a box 300 double under

3 rounds for time of: 800m run 15 squat snatch 50/35

“Kalsu” 100 thrusters for time 62.5/42.5 start with 5 burpees every minute on the minute

6 Rounds for time of: 30/21 calories assault bike 7 shoulder press 55/37.5 16 single arm dumbbell row 27.5/20