WOD

Amrap 25 With a partner 30 Wall Balls  60 Double DB or KB Deadlifts  30 Burpee Pull Ups 

3 Rounds  Amrap 4. Rest 2 5 Hang Power Cleans 105/73 5 Shoulder to Overhead  8 Box Jumps 24/20

Emom 40  1)100m Run 2)15 Abmat Sit Ups 3)40 Seconds Bike  4)30 seconds max Strict Pull Ups

“Omar” 10 Thrusters 95/65 15 Bar Facing Burpees  20 Thrusters  25 Bar Facing Burpees 30 Thrusters  35 Bar Facing Burpees

Deadlift 5-5-5-5-3-3-3

4 rounds for time  400m Run 20 Pull Ups 40 double unders 

Amrap 20 100m Front Plate Carry 2 Rope Climbs  20 DB Ground to Shoulder  2 Rope Climbs 200m Run 

1)Push jerk 3–3-3-3 2)Amrap 10 5 Chest to bar pull ups  5 Hang power clean and jerks 105/73 8 V Sit ups 

5×8 Front rack lunges Back Squat 20-20-20

Amrap 18  10 Pull Ups 15 Push Ups  20 Kettlebell Swings 53/35