WODs

21-15-9 push jerks @ 60/40 box jumps @ 30/24inch chest to bar pull ups cutt off 17

A = Strength snatch heavy single B = conditioning Amrap 12 40 double unders 5 snatches @ 75% of A

For time 30-20-10toes to bar 20-15-10strict handstand push ups cut off 13

5-7 Sets, not for time 12 strict ring dips 12 ring ab rollouts 12 ring rows max time 26

Team 2 WOD Amrap 16 8 synchronized deadlifts @ 70% 1RM 35/26 cals row or 24/18 cals bike (one works, one rests)

8 Rounds for time 5 bar muscle ups 3 power cleans @ 85% 1RM cut off 14

4 Rounds for time 800m run 50 double unders 20 kettlebell swings @ 24/16 cut off 26

EMOM10 1 snatch + 1 hang snatch (no dropping the bar between reps, but straps are allowed) start 65% of snatch 1RM and add weight every round.

20min for quality 5 strict handstand push ups (Rx+ = wall facing) 7 strict pull ups 9 HSPU (Rx+ = wall facing) 11 Kipping/butterfly pull ups

A = Strength Overhead squat heavy single B – Conditioning 5 rounds of: 5 overhead squat @ 75% of A 200m run cut off 10