12cal machine
10 push ups
15 situps
10 goblet squats with KB

For time
40 wall ball 15/9kg
4 rope climb

Rest 2min

75 wall ball 9/6kg
5 rope climb

TC. 15min

EMOM20
Odd: 4 Shoulder press
Even: 4 Deadlift

500m row
3 rnds of
6 scap pull ups
6 calf raises
4 burpees
10 wall balls

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It’s only “Annie”
For time
50 – 40 – 30 – 20 – 10 Double Unders Sit-ups
Time cap of 8 minutes
wod description and rules here:(https://www.mastersteensthrowdown.nl/_files/ugd/177a05_f7942618a646430c841947670f2a940f.pdf)

5 rnds of

400m run
5 hang power clean & push jerk
@ 52/38kg
Grace style c&j

Weighted Straight Leg Sit-ups
3 x 10. Rest 60s

EMOM 12
1) 12 KBS
arms straight oH
24/16kg
2) 5 Bar Mu

4 rounds for quality

8 split squat e/s
10 alt. box step up
8 ring push ups
@2x 24/16kg KB
1 min rest b/w rounds

Modified HERO Wod 'Bert':

For time:

30 Burpees
400m Run
50 Push-Ups
400m Run
56m Walking Lunges
800m Bike-Erg
100 Air Squats
400m run
56m Walking Lunges
400m Run
50 Pull-Ups
400m Run
30 Burpees

TC: 40min

5-4-3-2-1:
Clean & Jerk

*Touch & Go Reps
*Rest As Needed Between Sets