Workout of the day

E3MOM x 10 RDs 5 strict Pull-ups 10 HR Push-ups 15 Box step up ME Bike/Row/Erg Score= tot cal

Team of 2 20′ AMRAP Partner A 10 WB 3 DL @130/90kg 100 m Run Partner B DB hold 2x 22,5/15kg Switch every RD

Find 1 RM of Benchpress then Perform ME of Benchpress @80% of 1RM 12′ AMRAP 9 Burpees to target 35 DU

3 RDs for total reps 1′ Thrusters 1′ P Clean 1′ BJO 1′ Pull-ups 1′ cal Bike 1′ Rest BB @45/30kg

Hero WOD “McDonald & Galagher 2 Rounds for Time 200 meter Run 16 Kettlebell Swings @24/16kg 16 Pull-Ups 16 Front Squats @50/32,5kg 200 meter Run 14 Kettlebell Swings 14 Pull-Ups 14 Front Squats 200 meter Run 12 Kettlebell Swings 12 Pull-Ups 12 Front Squats

Team WOD 10 Rds 20 Pull-ups (share as you like) 10 DL @130/90kg together 10 Synchro BOTB 20 Synchro Sit-ups WB @6/9kg

For Time 50 HSPU 50 T2B 50/35 cal Ass. Bike or 60/45 cal Row/Erg 50 DB Step over @22,5/15kg 25 Rx OH-Lunges DB @22,5/15kg 25 Sx OH-Lunges DB @22,5/15kg 25′ Cap Time

Build to a heavy set of 3 Back Squat then 800 m Run 20 Thrusters @60/42,5kg 10 Rope Climb 13′ Cap Time

Team WOD PART 1 150 WB On the minute starting at 00:00 30 DU *Switch every minute Score= time to complete WB PART 2 8′ AMRAP ME alt. DB Snatch @22,5/15kg Partner A Work Partner B HS Hold

Build to a heavy set of 3 Power Snatch then 25-20-15-10-5 cal Row/Erg Power Snatch @35/25kg 15′ Cap Time