WOD

AMRAP 25 30/24 Bike or 500m/400m Row 10 Alternating Single Arm Devils Press 50, 35 15 Box Jumps 24, 20 20 DB Front Squats 50,... Read More

1) Romanian Deadlifts 4×10 2) Front Rack Reverse Lunges 4×14 (alternating legs 7 ea side) 3) Back Squat 10-10-8

For Time (cap 12 minutes) 50 Pull Ups 250 Double Unders 80 Push Ups

AMRAP 20 400m Run 12 Med Ball Cleans 200m Run With med ball 12 Med Ball Cleans

5 Rounds.  Not for time 1) Strict Press. 10 Reps 2) Strict Pull Ups.  AMRAP set 3) Barbell Roll Outs. 10 Reps

3 Rounds AMRAP 4.  Rest 2 4 Power Cleans 135, 95 6 Burpee Box Jump Overs 24, 20

AMRAP 20 400m Run 15 Kettlebell Swings 53, 35 12 Goblet Squats

Up Ladder 14 1 Strict Press 85, 60 1 Push Up

3 Rounds for Time 20 Kettlebell Swings 70, 53 14 Single Arm Devils Press 50, 35

1) Back Squat 10-10-10 2) 50-70 Strict Pull ups