WODs

6 rounds for time of: 15 weighted pistols squat 12/8kg kettlebell 20 single arm dumbbell push jerk 22.5/15 25 abmat sit ups straight legs

20-18-16-14-12-10-8-6-4-2 Power clean 55/37.5 in between sets 20 double unders

21-15-9 handstand push up in pike position on a box box dips push ups

6 rounds of 3:30min of: 350/250m row 5 deadlifts 100/70 10 box jumps 30/24inch rest of time rest

27-21-15-9-3 Thruster 50/35 Bent over row 50/35

For time of: 20-18-16-14-12-10-8-6-4-2 sIngle arm dumbbell squat clean 1-2-3-4-5-6-7-8-9-10 pike position handstand push up on a box after each set 15 weighted hollow rockings 10/5

A = EMOM10 odd = 13/9 calories assault bike even = 5-10 shoulder press 50/35 B = EMOM10 odd = 4-6 stone to shoulder 55/43 even = 25-45 double unders

For time of: 50/35 calories row 30 hang power snatch 55/37.5 30 box jump 103/76cm!!! 30 back rack lunges 55/37.5 50/35 calories row

10-9-8-7-6-5-4-3-2-1 body weight front squat or 50% 1RM 3-6-9-12-15-18-21-24-27-30 kettlebell swing 24/16 after each set 10 push ups

A = EMOM 5 Pull up/ring row 5-10 strict pull ups or 5 -10 ring rows B = EMOM7 5-10 bent over row wide grip 50/35 C = conditioning 6 rounds of 1 min of: 11/7 cals assault bike rest of the time hang power cleans 65/45 1 min rest total score = calories x…