WODs

A  Push jerk 3-3-2-1-1 18 min B AMRAP8 6 push jerks (65% of A) 9 pull ups 12/9 calories bike

3 Rounds for time 21 deadlifts 70/47.5kg 9 power cleans 70/47.5 15 front squat 70/47.5kg cut off 12

EMOM12 Odd: 3 squat snatches @ 70% 1RM even: 12-15 toes to bars

A = Vertical jump Test max height B = 21-15-9 box jumps 30/24 handstand push ups cut off 7

3 Rounds for time 5 russian kettlebell snatches left arm 32/24kg 5m single arm kettlebell overhead lunge walk 32/24kg – left arm 5 russian kettlebell snatches right arm 32/24kg 5m single arm kettlebell overhead lunge walk 32/24kg – right arm 80 Double unders cut off 10

“Linchpin test 10” 5 Rounds for time: 15 wall balls 20/14lbs 15 power cleans 42.5/30kg cut off 10

Amrap 13 8 chest to bar pull ups 9 burpees 50 double unders

Team 2 WOD 4 RFT 4 rope climbs 12 Overhead squats 50/35kg 4 rope climbs 12 thrusters 50/35kg cut off 20

Amrap 10 5 muscle ups 3 squat clean and jerk 90/60kg

5 Sets for quality 15m handstand walk 20 pistol squats Rx+ = 5 rounds for time.