Amrap 20' 20 DBs shoulder to overhead @ 2 x 22.5/15 kg 20 box jumps R 20 KBs walking lunges @ 2 x 16/12 kg

For Time Ladder 10 / 1 burpee pull up + 3 squat clean @ body weight, after each round

5 rounds, start every 5 min, 21 calories bike/skierg (girls 15 cal) 18 deadlift @ 70/45 kg 15 toes to bar goal: each round sub 3 min !

Amrap 12' 60 double unders 12 overhead squat @ 50/35 kg ::: ::: ::: ::: ::: Work on 2 reps OHS, from the rack

Team Wod - 2x "MIDLINE PARTY" 100 strict pull ups 150 hand release push ups 200 KB swings @ 24/16 kg * 250 ab mat sit ups 3k row (250m each) **   * A - swing / B - plank pos. ** A - row / B - front rack KBs hold  

HEAVY DAY Find 1 rep max squat clean + jerk ::: ::: ::: ::: ::: Finisher Opt. 1 - 1 mile run Opt. 2 - 100 cal bike Opt. 3 - 800m run + 50 cal  

at minute 0:00 500 mt row at minute 3:00 400 mt run at minute 6:00 40 mt front rack walking lunges 2xKB 24/16 Kg Repeat 4 rounds

2x Team - 30" on / 30" off 100 DBs Squat 100 Burpees 200 Double Unders 100 DBs Deadlift 100 Box Jumps R 200 Double Unders 100 DBs Push Jerks 100 Toes To Bar time cap 30' / RX: 22.5/15 kg x 2    

Amrap 10' 15 Calories 5 Power Snatch 60/40 Kg Rest 5' Amrap 10' 10 pull ups 20 Push ups 10 KB Swings 32/24 Kg

10 rounds of 2 strict muscle ups 7 power clean @ 70/45 kg 14 wall balls @ 20/14 lbs