WODs

Amrap 16 10 devil presses (15/10kg per hand) 15/11 calories assault bike 20 pistol squats

Hang test hang as long as possible in active position rest 3-5 min Amrap 10 10 box jumps 24/20lbs 10 push press 42.5/30

10 rounds for time of: 10 V-ups 30 double unders 15 medicine ball cleans 20/15lbs

4 Rounds for time 5 front squat @ bodyweight 12 box step ups @ 22.5/15kg (held any way they want)

For time of: 16/12 calories row or 13/9 calories assualt bike16 hang power cleans 50/3516 burpees 16/12 calories row or 13/9 calories assualt bike16 thrusters 50/3516 burpees 16/12 calories row or 13/9 calories assualt bike16 hang power snatches 50/3516 burpees 16/12 calories row or 13/9 calories assualt bike16 push presses 50/3516 burpees 16/12 calories row…

4 rounds for time of: 500m row 50 air squat

27-21-15-9 Deadlifts (80/50 Handstand push up in pike position on a box Weighted overhead sit up 10/5 plate

Amrap 13 9+9 kettlebell snatches 20/12 50 double unders

For time 30-20-10 V-ups 20-15-10 pike position handstand push ups on a box

7 Rounds for max reps/calories 30sec max row/bike calories rest 30sec 30sec max thrusters @ 50/35 rest 1min