WODs

EMOM30 1th min = 10-16 dumbbell/kettlebell front rack lunges 20/15 2nd min = 10-15 V-ups 3rd min = 10-15 push press 50/35

21-18-15-12-9-6-3 one arm side dumbbell/kettlebell deadlift 32/24 burpee box jump over 24/20inch

6 rounds for time of: 140m shuttle run [ 35 x 4m ] 20 single dumbbell back squat 27.5/20 20 push ups

12 rounds for time 6 single arm dumbbell clean & jerk 25/17.5 left & right 8 single arm bent over row 27.5/17.5 left & right 10 abmat sit ups straight legs

Amrap 20 5 shoulder press 50/35 10 V-ups 15 russian kettlebell swings 28/20

8 rounds for time of: 12 single arm devil press 25/17.5 40 double unders 10 dumbbell box step overs 24/20inch

Amrap 18 16 box jumps 30/24 14 abmat sit up straight legs 12 dumbbell snatches 22.5/15

EMOM 5 5-10 strict pull ups or 5 -10 ring rows EMOM 7 5-10 bent over row 55/37.5 Tabata mix it 8 rounds of: 20 sec front rack lunges 20/15 10 sec rest 20 sec barbell curl 20/15 10 sec rest 20 sec hollow hold 10 sec rest

Amrap 18 16 box jumps 30/24inch 14 pike sit ups 12 dumbbell snatches 22.5/15

27-21-15-9 hang squat cleans 50/35 55-40-25-10 push ups