WODs

Amrap 20 400m run 15 burpee box overs 24/20inch 15 pull ups (any style)

5 Rounds for time 15 kettlebell swing 32/24kg 60 double unders rest 30sec cut off 13

Every 3min for 6 rounds 30/20 cals row or 22/14 bike kcals 8-12 devil presses @ 15/10kg per hand

4 Rounds for time 12 push jerks 50/35kg 12 pull ups 200m run cut off 15

EMOM12 1 power clean + 1 hang squat clean Start at around 50% of 1RM and add weight every 1-2 minutes

4 rounds for time 400m run 30 push ups 30 ring rows cut off 22

Team 2 WOD Amrap 18 12+12 double kettlebell swings 24/16kg per hand 12+12 toes to bar 12+12 burpees

Amrap 12 10 handstand push ups 8 burpee box jump overs 24/20inch

4 RFT 12 front squats 60/40kg 50 double unders cut off 10

Assault bike 10 Rounds for calories 30sec max effort row or bike 30sec rest