WODs

7 rounds for time of: 10 dumbbell box step overs 22.5/15 30 double under 10 box dips

Amrap 17 7 overhead squat 45/35 11 bent over row 45/35 15 single arm kettlebell floor press 32/24

10 Rounds for time of: 10/7 calories assault bike 10 hang power snatch 40/30 10 pistol squats

EMOM 7 5-10 sumo deadlift high pull 60/42.5 EMOM10 10-15 push ups For time of: 10-9-8-7-6-5-4-3-2-1 kettlebell deadlift 32/24 kettlebell clean 32/24 kettlebell swings 32/24

For time of: 1000m/ 800m row 50 x 1/2 body weight front squat 750m/ 600m row 30 x 3/4 body weight front squat 500m/ 400m row 10 x body weight front squat 250m/ 200m row 5 x 125% body weight front squat

EMOM 7 5-10 shoulder press 50/35 EMOM 7 4-7 Increased box jumps 21-15-9-15-21 push press 42.5/30 box jumps 24/20″

6 rounds of 4 min 1 min = 12-8 calories assault bike 2 min = 20-30 shuttle runs [4 meter] 3 min = 10-15 medicine ball cleans 4 min = rest

For time of: 1-2-3-4-5-6-7-8-9-10 hang cleans 62.5/45 20-19-18-17-16-15-14-13-12-11

For time of: 50/35 calories row 30 back squat 3/4 body weight 50 V-ups 40/25 calories row 30 back squat 3/4 body weight 50 V-ups 50/35 calories row

Crossfit open qualifier 21.2 [17.1] For time: 10 dumbbell snatches 22.5/15 15 burpee box jump-overs 24/20inch 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs