WODs

A = strength Reverse lunge 5 sets x 5 per leg Finish all reps on the weak leg first before switching to the strong one B = conditioning Amrap 9 12 double KB swings @ 20/12kg per hand 14 double KB front squats 35 double unders

5 Rounds for time: 5 shoulder press 10 push press 15 push jerk rest 90sec cut off 15 Rx = 80% of strict press 1RM

4 Rounds for time 5 front squat @ bodyweight 12 box step ups @ 22.5/15kg (held any way they want) cut off 10

Amrap 15 16 alternating pistol squats 12 pull ups 8 handstand push ups

A Deadlift 3RM Build up to a 3RM touch and go! B 4 Rounds for time 12/9 cals row bike or 8/6 cals A-bike 12 deadlifts @ 60% of A cut off 7

EMOM10 1 power snatch-1 hang squat snatch start ligth, increasing weight every round.

Elizabeth-ish 21-15-9 hang squat cleans @ 50/35 30-20-10 strict ring dips cut off 10

Buddy ”Fran” 21-15-9-15-21 thrusters @ 42.5/30 pull ups RX+ 50/35 & chest to bar pull ups cut off 12 one works, one rests.

3 Rounds for time 800m run 30 alternating DB snatches @ 22.5/15 30 toes to bar cut off 25

EMOM15 1st: 20/16 cals row or 15/12 2nd: 12-16 burpees 3rd: rest