WODs

EMOM18 odd: 6-8 stone to shoulder 55/43 even: 12-16 single arm dumbbell shoulder to overhead 22.5/15 switch hands whenever they want on the dumbbell

21-15-9-15-21 hang squat snatches 35/22.5 cals row or 15-10-5-10-15 cals bike

4 Rounds for max reps 1:15min max reps manmakers 1:15min max reps push ups 1:15min max reps pistol squats rest 1:15min

100 bodyweight deadlifts for time. 5 min rest Randy ”off the ground” 75 hang power snatches for time.

Amrap 20 20 box jumps 24/20 20/16 cals row or 15/12 cals A-bike 20 push ups

4 Rounds for time 1000m row or 2400m A-bike 30 box jumps 24/20inch 12 push jerks @ 50/35

4 Rounds for time 1000m row or 2400m asssault bike 30 box jumps 24/20 inch 12 push jerks @ 50/35

4 Rounds for time of: 12 shoulder press 50/35 18 bent over rows 50/35 30/22 calories assault bike or 40/30 calories row

21-15-9-15-21 hang squat snatches 35/22.5 calories row or 15-10-5-10-15 calories assault bike

Amrap 14 8 stone to shoulders 55/43 12 stone squats 55/43 10 burpees over the stone Stone can be held any way they want on the squat