WODs

A = strenght Back squat = 18min Load up 85% of estimated 1RM and do 1 set to failure. rest & transition to B = 4min B = conditioning 21-15-9 thrusters @ 35/22.5kg strict pull ups cut off 7

Amrap 15 8 strict toes to bar (or as high as possible) 8 hang power cleans @ 60% of 1RM

For reps of: 50/35 calories row or 38/26 calories bike @ 100% max effort = max 3min rest 2min 50/35 calories row or 38/26 calories bike @ 100% max effort = max 3min rest 2min 3min AMRAP of burpees max time 15min total score is max reps burpees, i If you don’t make the cardio…

EMOM12 odd: 6 manmakers 15/10kg per hand even: 12-16 L ups very small kip, keep the body tight

4 Rounds for reps 30sec handstand hold rest 15sec 30sec dead hang on bar rest 15sec 30sec max reps front squats 30/20kg rest 15sec 30sec max shoulder taps rest 15sec 30sec active hang/chin over bar hang rest 15sec 30sec max reps hang power snatches @ 30/20kg rest 90sec total score is max reps shoulder taps,…

EMOM18 odd: 6-8 stone to shoulder 55/43kg even: 12-16 single arm dumbbell shoulder to overhead 22.5/15kg Switch hands whenever they want on the dumbbell

21-15-9-15-21 hang squat snatches 35/22.5kg cals row or 15-10-5-10-15 cals bike kcal cut off 14

Amrap 17 16 double kettlebell front rack lunges 20/12kg 20 double kettlebell russian swings 20/12kg 24 push ups

Every 90sec for 5 rounds 6 thrusters 50/35kg 75 double unders max time 7.5 min

Amrap 15 20 deadlifts 50/35kg 15/11 cals row or 11/7 cals bike 10 burpees over the bar