WODs

The Broken Thruster Hill 2-4-6-8-10-8-6-4-2 front squat 92.5/60 push press 92.5/60 cut off 20

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

5 Rounds for time 12 chest to bar pull ups 6 overhead squats @ 75% 1RM cut off 15

For time 3, 6, 9, 12, 15, 18 toes to bar after set of toes to bar 3 deadlifts @ 75-80% cut off 15

6 Rounds for time 9 strict ring dips 3 power cleans @ 75-80% 1RM 200m sprint cut off 16

A = Strngth Front squat Build up to a heavy triple 3 min rest & transition time to B B = conditioning 4 Rounds for time 12 Front squats @ 60% of A 8 double kettlebell push presses @ 28/20kg per hand cut off 8

4 Rounds for time 20/16 cals row or 14/12 cals bike 20 pull ups 20 overhead squats @ 45/30 cut off 15

Team 2 WOD 4 rounds for time 100 double unders 50 KB swings @ 32/24 cut off 17

3 Rounds for time 400m run 10 thrusters @ 50/35 cut off 13

5 Rounds for time 3 squat cleans @ 85% 1RM 9 bar muscle ups cut off 13