WODs

Four rounds for time of:
Run 560m
25 Burpees (onto 20kg plate)
Plank
*Plank time is equal to the time it takes to do the burpees.

For time:
15 DB Squat Cleans 22.5/15kg
30 Toes to Bar
30 Box Jumps 24/20″
15 Bar Muscle-ups
30 DB Snatch 22.5/15kg
30 Cal Row
15 DB Thrusters 22.5/15kg
30 Pull-ups
30 Cal. Airbike
100 Overhead Lunges (alternating) 20/15kg

A. Five sets:
Seated Dumbbell Shoulder Press 12-15 reps.
*Rest 2 min. between sets.

B. AMRAP in 10 minutes:
3 Wall Climbs
30 Double-unders

Front Squat 7-7-7-7

Increment as far as possible in 12mins of:
Wall Ball 9/6kg (3-6-U9-12….)
Run short loop

Partner Workout:
5 min. Air Bike/Flexed Arm Hang
Rest 1 min.
5 min. Push-up/Deadlift Hold 80/55kg
Rest 1 min.
5 min. Row/Push-up Hold
Rest 1 min.
5 min. T2B/Overhead Squat Hold 20/15kg

Four rounds for load/time:
Run 400m
15 Unbroken Hang Power Cleans
15 Pull-ups

A. Overhead Squat 10-10-10

B. Three rounds for time of:
30 Kettlebell Swings 24/16kg
15 Burpees

In 30 minutes:
Run (big loop)
then (in remaining time)
AMRAP of:
13 Push-ups
9 Toes to Bar
5 Deadball Over the Shoulder 45/30kg

Five supersets:
Front Rack Reverse Lunge 8 reps (per leg)
Max Strict Pull-ups

Optional:
21-15-9 reps for time of:
Row or Air Bike Calories
(3x) Air Squat 63/45/27

For time:
2 Dumbbell Push Press 22.5/15kg
50 Double-unders
4 Dumbbell Push Press
45 Double-unders
6 Dumbbell Push Press
40 Double-unders
8 Dumbbell Push Press
35 Double-unders
10 Dumbbell Push Press
30 Double-unders
12 Dumbbell Push Press
25 Double-unders
14 Dumbbell Push Press
20 Double-unders
16 Dumbbell Push Press
15 Double-unders
18 Dumbbell Push Press
10 Double-unders
20 Dumbbell Push Press
5 Double-unders