WODs

Amrap 19 7 bar muscle ups 13 power snatches 35/22.5kg 19 rowing calories

5 Rounds for max reps 30sec max effort assault bike calories 30sec rest 30sec max reps pull ups 30sec rest

” Diane ” 21-15-9 Deadlift 102.5/70kg Handstand push-ups cut off 10

A Barbell Bench Press 4-4-3-3-1 Rising bar, start at about 80% of max. max 18 min 2 min  rest & transition time to B B 10-1 Toes to bar 1-10 Box jump overs (24/20″) cut off 10 max 30 min

5 Rounds for time 6 power cleans 60/40kg 6 front squats 60/40kg 12 bar facing burpees cut off 13

Amrap 14 11 overhead squats 55/37.5kg 24 dumbbell snatch 22.5/15kg 80 double unders

Team 2 WOD Amrap 16 50/43/36 calories row 22 thrusters 50/35kg 26 chest to bar pull ups

5 Rounds for time 7  muscle ups 14 Kettlebell swings 32/24kg cut off 13

 A Snatch 3-3-3-1-1-1 max time 20 4 min rest & transition time included change weight Amrap 8 8 hang power snatches 40/27.5kg 4 strict pull ups

Buy in: 5 rope climbs (Rx+ = legless) 3 Rounds for time: 30 pistol squats 15 push jerks 55/35kg Buy out: 800m run cut off 15