WOD

AMRAP 15 10 Strict Pull ups 20 Push Ups 30 Abmat Sit ups

1) Back Squats 3×[email protected]%2) Front Squat 5-5-5-5.   5 second pause at bottom. 3) Hanging Med Ball Knee Tucks 5×10

AMRAP 20 with a partner 50 Toes to Bar 50 Burpee med ball throw over box 20, 14 / 30, 24(box) 50 Power Snatch 95,... Read More

Up Ladder 15 minutes. Increase by 1 rep each round 1 Squat Clean 155, 105 1 Handstand Push Up

5 rounds for time 20 Pull ups 20 Push Ups 14 Power Cleans 115, 80

1) Push Jerk 2-2-2-2 2) AMRAP 6 Bike for max cals Rest 3 8x200m Run. Rest 1 minute between runs

7 Rounds for Time 7 Deadlifts 225, 155 10 Bar Facing Burpees 25 Double Unders

1) Back Squat 3×[email protected]% 2) Front Squat 8-8-8 3) Alternate Sets of: Hanging Bicycles 4×10 each side Med Ball Circles 4×10 each side

3 Rounds For Time 800m Run 40 Wall Balls 20, 14

1) RDL 10-10-6-6-6 2) For Time 21-15-9 Kettlebell Swings 53, 35 Burpees Pull Ups