WODs

8 rounds of 3 min of: 10-15 medicine ball cleans 20/14 12m2 [16m] walking overhead med ball lunges 20/14 10-15 push up remaining time = rest

For time of: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 body weight deadlift in between 20 shuttle runs [4 meter]

EMOM 27 10-15 push press 50/35 5-10 bent over row 50/35 10-15 V-ups

A 1 4 x 80sec work of: 10/7 calories assault bike sprint rest of time air squat 1 min rest 3 min rest in between A1 and A2 A2 4 x 80sec work of: 10/7 assault bike sprint rest of time hang power snatch 40/30 1 min rest score = total reps air squat, hang…

Amrap 22 21-18-15-12-9-6-3 burpees on a plate in between sets 400m run

EMOM24 1e min = 10 unbroken hang power cleans 60/40 2e min = 10 unbroken bent over rows wide grip 60/40 3e min = abmat sit ups till the end 4e min = rest

8 Rounds for time of: 10 alternating single arm devil press 27.5/20 1 turksh get up 27.5/20 left & right 15 box jumps 24/20

Amrap 20 10 kettelbell snatch 24/16 15 V-ups 20 shuttle run [4meter]

EMOM 7 5-10 thruster 50/35 EMOM 7 10 -15 body weight deadlifts Tabata mix 20sec work, 10sec rest x 16 1 = burpee 2 = hollow hold 3 = burpee 4 = hollow hold 5 = burpee 6 = hollow hold 7 = burpee 8 = hollow hold 9 = burpee 10 = hollow hold…

Amrap 15 16 dumbbell push jerk 20/15 8 stone squat 55/43 24 alternating lunges