WODs

Amrap 20 30/22 bike or 43/31row cal 20 alternating DB snatches @ 22.5/15 12 burpee box overs

A = Strength Clean & Jerk build up to a heavy single B = Conditioning ”Grace” 30 Clean & Jerks for time 62.5/42.5 cut off 5

Amrap 18 5 strict pull ups 10 ring push ups 20 pistol squats

5 Rounds for time 10 stone to shoulder 10 stone squat (held on shoulder) 10 strict handstand push ups cut off 20

Team 2 WOD Amrap 20 120 double unders 20 push jerks @ 70/47.5 40 pistol squats

4 Rounds for time 18 overhead squat @ 52.5/40 18 toes to bar cut off 15

7 Rounds for max reps/cals 30sec max row/bike cals rest 30sec 30sec max thrusters @ 50/35 rest 1min max time 17min

A = Strength Deadlift Build up to a heavy touch and go triple max time 15 B = Conditioning Amrap 15 6 deadlifts @ 85% of A 15 dumbell thruster 7.5/5kg 22/18 cals A-bike or 31/25 cals row

A = Strength Hang power snatch Build up to a heavy double (no dropping) B = Conditioning 4 Rounds for time 6 hang power snatches @ 80% of A 12 burpees over the bar cut off 10

4 Rounds for time 9 strict handstand push ups 12 double KB swings @ 24/16kg per hand 15 ring rows cut off 16