WODs

A = strength shoulder press 4-6 x 8 @ 60% 1RM max time 17min rest & transition time to B = 4min B = conditioning 3 Rounds for time: 15 push press @ 40/27.5kg 50 double unders cut off 6 max time A & B = 27 min

21-15-9 burpee box jumps 24/20inch sumo deadlift high pulls @ 40/30kg cals bike or 30-21-12 cals row cut off 8

Amrap 20 5 strict pull ups 10 push ups 5 strict toes to bar 10 shoulder press 35/22.5kg 20 front squats 35/22.5kg

4 Rounds for time 400m run 14 stone to shoulder @ 55/43kg cut off 15

Amrap 15 15 power cleans 45/30kg 8 thrusters 45/30kg 16/12 kcal row or 12/8 bike

For time: 30 DB ground to overhead 30 DB alternating front rack lunges 30 DB box step overs 30 DB alternating front rack lunges 30 DB ground to overhead Rx = 22.5/15kg per hand for all exercises cut off 12

”DIANE” 21-15-9 deadlifts 102.5/70kg handstand push ups cut off 15

Team WOD 2!!! 3 Rounds 20 synchronized hang power snatches @ 30/20kg 20 synchronized burpees 20 synchronized pistols cut off 16

Amrap 18 14 pull ups 14 double kettlebell swings @ 20/12kg per hand 14 alternating front rack lunges @ 20/12kg per hand

5 Rounds for time 15 Devil presses @ 15/10kg per hand 10 Box step overs @ 15/10kg per hand cut off 12