WODs

21-15-9 box jump overs 24/20inch hang power snatches 45/30kg overhead squats 45/30kg cut off 12

EMOM12 odd: 10 push presses 50/35kg even: 10-16 pistol squats

Amrap 20 30 alternating dumbbell snatches 22.5/15kg 20 alternating overhead dumbbell lunges 22.5/15kg 10 stone to shoulder cleans 55/43kg

EMOM16 1st: 15 hang power cleans 35/22.5kg 2nd: 12 burpees 3rd: 50 double unders 4th: rest

4 Rounds for time 50/35 cals row or 35/24 cals bike 30 KB swings @ 24/16kg 15 box jumps 24/20inch cut off 22

4 Rounds for max reps 1:15 max reps manmakers 1:00 max reps push ups 0:45 max reps pistol squats rest 1min

A = strenght bent over row 4 x 8 @ 75% 1RM B = met-con 5 Rounds for time 12 shoulder to overhead 40/27.5kg 12 front squats 40/27.5kg cut off 10

Amrap 14 20 dumbbell snatches 10 dumbbell box step ups 75 double unders Rx = 22.5/15kg

Every 90sec for 6 rounds 10 stone squats 55/43kg 15 burpees

5 Rounds for time 8 power cleans 50/35kg 6 power jerks 50/35kg 10 front squats 50/35kg