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4 ROUNDS OF: 3 MIN AMRAP: 25 x DOUBLE UNDERS 10 x HANDSTAND PUSH UPS 8 x CHEST TO BAR PULL UPS 90″ REST BETWEEN ROUNDS

4 ROUNDS FOR MAX REPS: 45″ ON 15″ OFF 1- CALORIE ROW / BIKE / SKI ERG 2- HANG POWER CLEANS 3- PUSH JERKS 4- BURPEES OVER THE BOX

18 MIN AMRAP: 25 x WALL BALLS 20 x HANG DOUBLE SNATCH 15 x BOX JUMPS 10 x ASYMMETRIC DUMBBELL PUSH UPS 10 x STRICT KNEES TO ELBOWS

10 MIN AMRAP: 2x-4x-6x-8x…. 1x-2x-3x-4x…. POWER SNATCH (35/20KGS) BAR MUSCLE UPS 35 DOUBLE UNDERS AFTER EACH ROUND

FOR TIME: 10x-9x-8x-……….1x TOES TO BARS PIKE PUSH UPS THEN, 1x-2x-3x-……….10x HANDSTAND PUSH UPS PULL UPS

EMOM FOR 16 MINUTES: 1- 7 x POWER CLEANS (55/35KGS) 2- 7 x SHOULDER TO OVERHEAD 3- 12 x BARBELL FACING BURPEES 4- 15/12 x CALORIE ROW THEN START AGAIN TILL YOU COMPLETE THE 16 MINUTES.

15 MIN AMRAP: 3 ROUNDS OF: 200M. RUN 14 x KETTLEBELL SWINGS THEN, 9 x HANG SQUAT CLEANS

“PARTNER WOD” 5 ROUNDS FOR TIME OF: 200M. RUN 5 x SYNCHRO DEADLIFTS 5 x SYNCHRO HANG POWER CLEANS 5 x SYNCHRO PUSH JERKS 5 x BOX JUMPS

4 ROUNDS FOR TIME OF: 10 x HANDSTAND PUSH UPS 12 x DUMBBELL SNATCH 10 x BURPEES OVER THE DUMBBELL 12 x PULL UPS

TABATA: CALORIE ERG 90″ REST TABATA: TOES TO BARS DUMBBELL PUSH PRESS 90″ REST TABATA: OVER THE BOX JUMPS KETTLEBELL SWINGS 90″ REST TABATA: WALL BALLS BURPEES

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