WODs

Every 3min for 6 rounds 30/20 calories row or 22/14 calories bike 8-12 devil presses @ 15/10kg per hand

For time 30 DB ground to overhead 22.5/15kg per hand 30 DB alternating front rack lunges 22.5/15kg per hand 30 DB box step overs 22.5/15kg per hand 30 DB alternating front rack lunges 22.5/15kg per hand 30 DB ground to overhead 22.5/15kg per hand

Amrap 18 12 kettlebell swings 32/24 12 V-ups 12 burpees

For time 35 thrusters @ 25/15 60 double unders 25 thrusters @ 35/20 50 double unders 15 thrusters @ 45/30 40 double unders 5 thrusters @ 55/40 30 double unders

Amrap 20 50 calories row or 35 calalories assualt bike 50 weighted sit ups 15/10 plate 50 alternating overhead plate lunges 15/10

Amrap 18 12 kettlebell swings 32/24 12 V-ups 12 burpees

4 Rounds for time 16 single arm dumbbell front squats 27.5/20 12 single arm power cleans 27.5/20 8 single arm shoulder to overheads 27.5/20 rest 45sec max time 18

21-18-15-12-9-6-3 dumbbell hang power snatch 27.5/17.5 push ups box jumps 24/20 cut off 17

Amrap 20 30 burpees 15 deadlifts @ 100/65

For time 42-30-18 row or bike 29-21-12 21-15-9 push jerks @ 50/35 cut off 13