WOD

1.20 Nordic curls 2.Back Squat  5×5@80%

Run 7x400m Rest 2 minutes between runs 

Deadlift  5-5-5-3-3-3-2-2

Amrap 8  10 burpees  30 thrusters 75/55 10 burpees  30 push press  10 burpees  30 pull ups.  Rest 5 then repeat Amrap in reverse order. 

3 Rounds for Time 800m Run 20 Chest to Bar Pull Ups

10 Rounds for Time 8 Box Jumps 24/20 9 Deadlifts 135/95 10 Push Ups

Cossack Squats 10-10-10 Back Squat 4×5 @80% Front Rack Reverse Lunges 10-10-10

EMOM 40 Strict Pull Ups Abmat Sit Ups Strict Handstand Push Ups Double Unders  *pick weights and numbers to facilitate apx 30 seconds of work 

Alternating sets  Bench Press (barbell) 3-3-3-3 Bench Press (dumbbell) 12-12-12-12 Half Kneeling DB Press 5-5-5-5 each arm

Amrap 15 14 DB hang squat clean thruster 50/35 200m Run 14 Devils Press 50/35  200m Run *7 reps each side. Split any way.