WOD

Amrap 20  400m Run 20 KB Sumo Deadlift High pull  20 Overhead Plate walking lunges  12 Strict Pull ups 

5 Rounds for Time  10 Deadlifts 225/155 5 Wall Walks  40 Double Unders 

Back Squat 5-5-5-5-5-5-5-5

1)Split Jerk 3-3-2-2-2 2)For Time24-16-10DB Hang Power SnatchesLateral Burpees over DB

Emom 30 1 minute bike or row  1 minute rest

Class 4 Rounds.  Amrap 5 each round. Rest 2.  Reverse order each Amrap.  10 Plyo Push Ups 30 Shoulder to Overhead 95/65 10 Plyo Push... Read More

7 Rounds for Time  2 Rope Climbs  200m Weighted KB Run 12 Single Arm Devils Press 

15 minutes.  Increasing by 3 reps each round  3 Hang Power Cleans 115/80 3 Toes to Bar 

Alternating sets  Back Squat 3-3-3-3-3 Strict Pull Ups: 5 sets each for max unbroken reps

1)High Hang Snatch 2-2-2-2 2)Hang Snatch 2-2-2-2 3)Snatch 2-2-2-2