WODS

10 MIN AMRAP:
20 x Handstand Push Up
25 x Hang Clean (2 x 50/35)

3 Rounds:
35 x Wall Ball (20/14)
100 x Double Under
Then
3 Rounds:
400m Run
35 x Box Jump Over (24/20)
*21 MIN CAP*

30 x Thruster (95/65)
30 x Chest 2 Bar Pull Up
*Rest 2:00*
20 x Thruster (95/65)
20 x Chest 2 Bar Pull Up
*Rest 1:00*
10 x Thruster (95/65)
10 x Chest 2 Bar Pull Up
*12 MIN CAP*

21-18-15-12-9-6-3
Push Up      [HSPU]
Toes 2 Bar
*12 MIN CAP*

20 MIN AMRAP:
Ring Muscle Up
Snatch (135/95)
Overhead Squat (135/95)
Bar Facing Burpee

Round 1: 2-4-6-8
Round 2: 4-6-8-10
Round 3: 6-8-10-12
Round 4: 8-10-12-14
Etc.

3 Rounds:
10 x Strict HSPU
10 x Hang Clean (2 x 50/35# DB)
50 x Double Under

*1 MIN REST*

3 Rounds:
10 x Kipping HSPU
10 x Shoulder to Overhead (2 x 50/35# DB)
50 x Double Under

*10 MIN CAP*

10-9-8-7-6-5-4-3-2-1
Front Squat (135/95)
Bar Facing Burpee
Handstand Push Up   [Strict]
*14 MIN CAP*

30 x Snatch (75/55)   [95/65]
15 x Bar Muscle Up      [20x]
20 x Snatch (115/75)   [135/95]
15 x Bar Muscle Up      [20x]
10 x Snatch (145/100)   [165/115]
15 x Bar Muscle Up      [20x]
*15 MIN CAP*

3 Rounds:
21 x KB Swing (32/24kg)
21 x Toes 2 Bar
400m Run
*18 MIN CAP*

9-7-5
Ring Muscle Up
Squat Snatch (135/95)