On the 2'30" x 10 rounds
10 hang power clean 50kg
30 double under
500m assault bike

Amrap 25 in team da 2
50 40 30 20 10
Burpees box jump over 60cm
Ttb
One arm dumbell thrusters 22.5kg
Max cal assault bike

Back Squat

3 x 3 x 70%

For Time
21 – 15 – 9
Deadlift (90 kg/ 70 kg)
Bar over burpee
Wall balls (9 kg/ 6 kg)
Box jump (60 cm/ 50 cm)

5rds for time:

-4 rmu
-6 sandbag ground to shoulder 60kg
-8cal ab

3 x 8

10 rounds for time:
• 3 Strict Pull-ups
• 3 Hand-release Push-ups
• 3 Clean & Jerks 135/95#
Goal: 6-8 min.

2 rounds, each round for time, of:
30cal Assault Bike
Rest 2 mins
30cal Assault Bike
Rest 1:30
20cal Assault Bike
Rest 1 min
20cal Assault Bike

Rest 5min btw rounds.

4 rounds for max reps of:

• Max rep Row Calories, 1 min
• Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
• 15 Dumbbell Push-ups
• Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
• Max rep Row Calories, 1 min

Rest 2 mins between each round. Focus of this WOD is max calories on rower.

10-8-6-4-2-1