WOD

3 Rounds for Time 800m Run 20 Power Snatches 105/73

4 Rounds for Time 15 Pull Ups  20 Deadlifts 135/95 15 Shoulder to Overhead 135/95

Emom 30. 30 seconds on 30 seconds off 1)Bike calories  2)Push Ups 3)Wall Balls 20/14

Build to 1 Rep Max Back Squat

10x200m Run Rest 1 minute between runs 

10 Rounds for Time 2 Power Cleans 185/125 4 Strict Hand Stand Push Ups 6 Strict Knee to Elbow

Amrap 5 4 Thrusters 95/65 6 Burpees  Amrap 5 6 DB GTO 50/35 7 V Sit Ups Amrap 5 5 Front squats 95/65 6 Push... Read More

12 minutes.   Build to heavy 3 Rep Hang Power Snatch Amrap 7 6 Power Snatches 75/55 20 Double Unders 

8 rounds for time  7 Shoulder to Overhead 155/108 7 Box jump overs 30/24 7 Chest To Bar Pull ups 

Build to 2rm Back Squat