WODs

5 Rounds for time, in pairs 30 stone to shoulder 55/40kg 30 single arm ketllebell thrusters 20/16kg 30 pull ups One works, one rests, switch when needed. cut off 35

4 Rounds for time 5 deadlift 120/90kg 12 toes to bar 19 wall balls 20/14lbs cut off 16

Amrap 15 5 bar muscle ups 10 burpee box jump overs 24/20inch 7:30 min 20/16 assault bike calories 1 min transition 7:30 min 29/22 calories row

5 Rounds for time 20 kettlebell snatches 24/16kg 85 double unders cut off 20

A EMOM10 1 Power clean + 1 hang squat clean (70% of clean 1RM) Use RPE 7 if they don’t know their max. technique is more important than weight. 4 min rest transition time B B Amrap 8 15 handstand push ups 300/250m row

For reps In 5min: 3 Rounds of: 15 chest to bar pull ups 15 thrusters 50/35kg In 5min: 3 Rounds of: 10 chest to bar pull ups 10 thrusters 50/35kg In 5min: 3 Rounds of: 5 chest to bar pull ups 5 thrusters 50/35kg

A Overhead squat 4-4-4-4- @ 70-80% of snatch 1RM 3sec pause at the bottom of each rep max 17 min 4 min rest & transition time to B B 3 Rounds for time: 7 muscle ups 7 power snatches 55/37.5 cut off 6

5 Rounds for time 10m handstand walk / 20m bear crawl 10 bodyweight back squats cut off 18

A L-sit hold on the parallets in 5 minutes accumulate as much time in L sit up as possible. 4 min transition time to B B 21-15-9 toes to bar dumbbell snatches 22.5/15kg cut off 5

Team 2 WOD Amrap 16 20 devil presses (15/10kg per hand) 30/26/22 assault bike calories 40 pistol squats