WODs

A Overhead squat 3-3-3-3-3 @ 73-83% of 1RM snatch max 17 min 4 min rest & transition time to B B Amrap 9 15 overhead squats @ 40/27.5 65 Double unders

5 Rounds for time 400m run 30 box jumps 24/20inch 30 DB thrusters @ 15/10kg per hand cut off 32

Every 2min for 10 sets 1 power clean + 1 hang squat clean + 2 push jerks build to a 1RM for the complex. no dropping the bar and add weight every round.

EMOM15 1st: 10-15 pull ups 2nd: 10-15 double kettlebell snatches 16/12 3rd: 10-15 double kettlebell front squats 16/12

4 Rounds for time 800m run 30 box jumps 24/20inch 12 push jerks @ 50/35 cut off 20min

Team 2 WOD ”synchrone” 5RFT 12 toes to bar 12 deadlifts @ 100/65 12 burpees over the bar cut off 20

Amrap 12 15 power snatches @ 30/20 45 double unders

Amrap 20 15 push ups 12 box jumps @ 24/20 9 pull ups (any style)

Every 4min for 20min 500/400m row 15-20 Handstand push ups (any style)

EMOM16 1st: 15-20 KB swings @ 32/24 2nd: 10-14 toes to bar / L ups 3rd: 40-60 double unders 4th: rest