WOD 240916

5’ Amrap
10 Deadlift 50kg/35
6 Front Rack Lunges
Rest 3’
5’ Amrap
6 Stoh with double kb
10 Push Ups
Rest 3’
Then Repeat

WOD 220916

For Quality:
30 Strict Hspu
30 Ghd
30 Strict t2b
3RFT:
21 Box Jump
18 Lunges
15 Hip Extensions
12 Thrusters 30/20

WOD 210916

Every 2’ for 16’
7 Hang Power Clean
Then:
Amrap 6’ 
10 Wall Ball
100m run with Medball
Rest 3’
Amrap 6’
10 Burpees Touch
10 Pistol Squat

WOD 160916

3 RFT:
2 Legless Rope Climbs
4 Muscle Ups (or 6 strict pull ups+ 6 strict ring dip)
12 Hspu
Rest 3 minutes
Then Amrap 10':
10 Power Snatch 40/25 kg
10 Lateral Burpees