WODs

4 Rounds for time 6 muscle ups 60 double unders cut off 10

21-15-9 power snatches 40/27.5kg chest to bar pull ups cut off 8

Amrap 15 12 box jumps 24/20inch 12 kettlebell swings 32/24kg 12 rowing calories or 9 calories bike

3 Rounds for time 1200m assault bike or 500m row 9 overhead squats 60/40kg 15 toes to bar cut off 10

5 Rounds for time 3 legless rope climbs 3 squat cleans 90/60kg cut off 17

Team 2 WOD 1600m run (together) 200 push ups (combined) 100m handstand walk (combined) 1600m run (together) cut off 35

6 Rounds for time 7 bar muscle ups 30 wall balls 20/14lbs cut off 23

A squat snatch drop & reset heavy triple build up to a heavy drop and reset B Amrap 9 11 ring dips 9 squat snatches 50% of A

EMOM10 Odd: 60 double unders Even: 15 thrusters 30/20kg

Amrap 18 20 pistol squats 10 KB snatches right hand 24/16kg 20 pull ups 10 KB snatches left hand 24/16kg