WOD (Page 134)

Amrap 12min 10 Ring Push ups 10 Pull ups 10 hang power Cleans 200m Run Rx:50/30kg

Teams of 2: YOU GO I GO 200m KB Farmer carry (Dual KB) 100 cal row 100 box jump overs Rx: 2x32kg 2x16kg

Complete as many rounds as possible in 30 minutes of: 30 double- unders 5 pull-ups 10 push-ups 20 Air Squats

Every 2min for 14 min max TTB in 40 sec max Push Presses 60/40kg in 40 sec score is max TTB

In Teams of 2: Row 2000m for time switch after 200m Partner holds Plank then immediately: Not as Team: 30-20-10 Box jumps Walking Lunges

Emom 2min for 12min 8/ 6 Clean and Jerks 12/9 Burpee Box Jumps Over (unbroken Clean and Jerks) Rx: 50/30kg

6 RFT 10 Pull ups 10 Squat Cleans Rx: 50/30kg Time cap: 15min

5 RFT 20 Wall Balls 10 Burpees 20 Air squats 10 Push Ups Scale Push ups reps as needed

5 RFT 300m Run 30 Air Squats 30 Wall Ball push presses 60sec plank hold

3-6-9-12-15-18 Ring Dips Overhead Squats Rx:45/30kg