WODs

- 15 Deadlifts (80/55 kg) - 12 Hanging Knee Raises - 9 Dumbbell Push Press (22.5/15 kg per hand) - 6 Burpees

- 21 Kettlebell Swings (24/16 kg) - 15 Hand Release Push-Ups - 9 Burpee Box Jump Overs (60/50 cm)

3 Rounds: - 30/24 Cal Row - 20 Toes-to-Bar - 10 Devil's Press (22.5/15 kg per hand)

**Minutes 1-5:** 10 Dumbbell Thrusters (22.5/15 kg per hand) **Minutes 6-10:** 10 Dumbbell Thrusters + 15 Sit-Ups **Minu…

5 Rounds: - 15 Calorie Row - 12 Box Jumps (60/50 cm)

**Minute 1:** 1 Thruster (43/30 kg) **Minute 2:** 2 Thrusters **Minute 3:** 3 Thrusters Continue adding 1 thruster each …

- 8 Burpees Over the Bar - 8 Hang Power Cleans (60/40 kg) - 8 Front Squats (60/40 kg) - 8 Push Jerks (60/40 kg)

**Minute 1:** 12/10 Cal Assault Bike **Minute 2:** 15 Kettlebell Swings (24/16 kg) **Minute 3:** 12 Box Jump Overs (60/5…