WODs

4 Rounds for reps 90sec max handstand push ups 60sec max box jump overs @ 24/20inch 30sec max effort cals bike or row 1min rest max time 15

A = Gymnastics Hip to bar pull up 12-20 reps total focus on good execution singles are allowed, just focus on getting height max time 10min B = conditioning 21-15-9 push jerks @ 55/37.5 pull ups burpees over the bar cut off 15

A = Power build up to a heavy triple drop and reset max time 17 4 min rest & transition time to B B = conditioning 4 Rounds for time 9 overhead squats @ 80% of A 50 double unders rest 30sec cut off 11

4 rounds of Amrap 3 10 stone to shoulders @ 55/43 14 toes to bar rest 1min max time 15min

Amrap 15 12 ring dips 12 ring rows 12 double overhead kettlebell lunges @ 24/16kg per hand

A = Power Power cleanBuild up to a heavy touch and go triple max time 17min 3 min rest & transition time to B B = conditioning 4 Rounds for time 10 power cleans @ 60% of A 12 chest to bar pull ups rest 30sec each round cut off 10

Every 2min for 12min 6 bar muscle ups 12 alternating pistol squats 18 push ups

Team 2 WOD Amrap 15 36 calories row 24 burpees 16 stone to shoulder @ 55/43

5 Rounds for time 8 handstand push ups rest 20sec 12 double KB swings @ 24/16kg per hand rest 20sec cut off 12

21-15-9-15-21 thrusters @ 45/30 toes to bar cut off 18