WOD

For Time With a Partner: 8x200m Run Relay Then Alternate 20 Rounds of 4 Power Cleans 155, 105 6 Lateral Bar Burpees

1.Back Squat 1×2@ 90%, 1×1@ 94%, 96%, 98% 2.AMRAP 8 10 Deadlifts 135, 95 12 Wall Balls 20, 14

AMRAP 20 8 Pull Ups 12 Push Ups 16 Abmat Sit Ups

1.EMOM 10 2 Hang Cleans 2.For Time (cap 10) 40 Front Squats 105, 73 30 Box Jumps Overs 24, 20 40 Burpees

AMRAP 12 8 Handstand Push Ups 8 Dumbbell Hang Power Clean & STO (2 DB) 35 Double Unders

Strict Press 8-8-8-8 3 Rounds for Time 400m Run 20 Kettlebell Swings 53, 35 12 Toes to Bar

AMRAP 25 520m Loop Run 15 Pull Ups 15 Ground To Overhead 135, 95

Bench Press 5-5-5-3-3-3 ~30 Push Ups after each working set

1.Single Leg RDL 5×8 each leg 2.Back Squat 3×2@75% 1×2@80% 1×1@ 83%, 86%, 90%, 92%

15 Minutes 200m Run Ascedning number of sets in complex each round: Power Clean + Front Squat + Hang Clean + 2 Shoulder to Overhead... Read More