Wod

For Time
800m Medicine Ball Run
28 Snatches
39 Burpee Box Jump
84 Wall Ball
800m Medicine Ball Run
84 Wall Ball
39 Burpee Box Jump
28 Clean and Jerk
800m Medicine Ball Run

RX: 60/40 Kg
9/6 Kg
TC: 25 Min

10 Rounds
Shuttle Sprint / 30 sec. on 30 sec. Off

Rest 5 Min

AMRAP 10
10 Burpee Pull ups
10 DB one arm Squat Snatch

AMRAP 12
4 HSPU
8 Front Squats 60/40 Kg
12 C2B Pull ups

Rest 3 Min

EMOM 12
Odd: Farmers Carry 32/24 Kg
Even: Sit ups

For Time
4-8-12-16-20-16-12-8-4 Reps
Clean and Jerk
Burpees over the Bar
T2B
Cal. Row/Bike/Ski

RX:60/40 Kg
TC: 30 Min

200m Run
15 Body weight Deadlift

EMOM 20(with a Partner)
5 Thruster
5 Burpees
While partner hangs from Pull-up Bar

Rest 3 Min.
AMRAP 7
200 Slamball Run with Partner (one Ball)
20 Slamballs
10 Cleans

One work one Rest

RX: 42.5/30Kg

2000m Row
50 Boxjumps
50 T2B
(One work one Rest)

Every 2 Min. 5 Synchro Burpees

TC: 20 Min

AMRAP 12

2-4-6-8……Reps
Deadlift
Push ups
Clean

RX: 60/40 Kg

AMRAP 5
6 C2B Pull ups
15 Sit ups
30 DU

Directly into

AMRAP 5
6 T2B
15 Push ups