WODs

50-40-30-20-10 calories row burpee over the row V-ups cut off 40

EMOM28 1th min = 15-20 kettlebell swings 32/24 2nd min = 20-30 hollow rockings 3rd min = 40-60 double unders 4th min = rest

For time: 30/21 assault bike calories 50 back squats 50/35 30/21 assault bike calories 20 handstand push up in pike on a box 30/21 assault bike calories

8 rounds for time of: 15 sumo deadlift high pull 35/25 20 alternating lunges 10 dumbbell/kettlebell floorpress 20/12

Amrap 15 10 hang power snatches 40/27.5 20 air squats 30 double under

EMOM24 1th min 6-8 stone to shoulders 55/43 2nd min 11/8 calories row 3th min burpees till the end 4th min rest

Amrap 30 30 overhead squats 42.5/30 30 calories assault bike 30 push ups 30 overhead squats 42.5/30 30 calories assault bike

Everything 100 100 kettlebell swings 24/16 100 calories row 100 hollow rockings 100 bent over row 42.5/30

5 Rounds for time 5 shoulder press 50/35 10 push press 50/35 15 push jerk 50/35 rest 90sec

8 Rounds for time 6 power cleans 50/35 6 front squats 50/35 12 bar facing burpees