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WODs

Deadlift : 6x3 at 87% 1RM

Deadlift 6x3 at 87% 1RM Rest as needed between sets.

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AMRAP 5 mins w/ Buy-in: Double Unders, Power Snatches and Burpee Box Jump Overs

In 5 mins do: 100 Double Unders then in the remaining time, AMRAP of: 12 Power Snatches, 35/25 kg 4 Burpee Box Jump Overs, 24/20 in

Rest 5 min between each of the three Amraps.

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AMRAP 5 mins w/ Buy-in: Double Unders, Power Snatches and Burpee Box Jump Overs

In 5 mins do: 100 Double Unders then in the remaining time, AMRAP of: 8 Power Snatches, 50/35 kg 4 Burpee Box Jump Overs, 24/20 in

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AMRAP 5 mins w/ Buy-in: Double Unders, Power Snatches and Burpee Box Jump Overs

In 5 mins do: 100 Double Unders then in the remaining time, AMRAP of: 4 Power Snatches, 60/40 kg 4 Burpee Box Jump Overs, 24/20 in

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AMRAP 7 mins: Wall Balls

Complete as many rounds as possible in 7 mins of: Wall Ball

Every minute complete 7 KB Swings. Rest 3mins then complete next workout.

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21-15-9: Sandbag Lunges, Assault Bike Calories and Plank Holds

21-15-9 reps, for time of: Sandbag Lunge Assault Bike Calories Plank Hold, 1 min

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