WOD “McGhee” AMRAP 30′ 5 DL (125) 13 Push ups 9 Box jump (60)

STRENGTH: 5×3 OHS WOD AMRAP 6′ 8 Hang power snatch 8 T2B 1′ rest AMRAP 4′ 8 Power snatch 8 HSPU 1′ rest 2′ Max. Rep. Snatch

WOD 1 1′ ON 1′ OFF Russian Kb swing 4 Rounds WOD 2 Cash in: 50 Burpee 30 Pull ups 40m Shuttle sprint 50 Sit ups 40m Broad jumps 30 Push ups HR 2 Rounds Cash out: 50 DU

WOD 400m Run Hang power snatch T2B Box jump over 21-15-9-3

WOD 20 Ring row 30 Box jump 40 DB snatch 50 Wall ball 60 DU 2 RFT

STRENGTH: 5x(5 front squat+5 box jump) WOD AMRAP 13′ 15 SDLHP KB 5+5 Push press DB 5 Burpee-pull ups

WOD 3x AMRAP 2′ Rest 1′ 30 Squat 30 Push up Max. Burpee 3x AMRAP 2′ Rest 1′ 12 HSPU 12 Chin up Max. DU 3x AMRAP 2′ Rest 1′ 15 Sit up 10 T2B Max. L-Sit hold bar

KmK.CF WOD 20 WB 20 Power clean 400m Run 15 WB 15 Power clean 800m Run 10 WB 10 Power clean 1600m Run

WOD AMRAP 25′ 400m Run 20 Box jump 10 Pull up 5 Snatch

STRENGTH: 15′ 1RM C&J WOD AMRAP 12′ 3,6,9,12….C&J (60/40) 3,6,9,12…. T2B 25 Lateral jump