WOD

Deadlift 3-3-3-2-2-1-1

AMRAP 20 200m Run 8 Power Snatches 115/80 14 Push Ups

1)Push Press 3-3-3-3 2)AMRAP 9 3-6-9-12…… Front Squat 95/65 Push Press Chest to Bar Pull Ups

1)EMOM 10 2 Cleans 2)Back Squats 3×5 @ 80%

For Time 1,000m Row 40 Single Arm Devils Press 50/35 60 Wall Balls 20/14

7 Rounds. Every 3 minutes 200m Run 5 Power Cleans 185, 125 12 Burpees

For Time 30-20-10 Deadlifts 225/155 Knees to Elbow

AMRAP 8 100m Run 5 Shoulder to Overhead 135/95 5 Chest to Bar Pull Ups –Rest 5 minutes. Then repeat AMRAP 8

4 Rounds. AMRAP 1 each movement. Push Press 75/55 Bike or Row cals Strict Pull Ups Kettlebell Swings 53/35 1 minute rest between rounds

Every 90 Seconds for 10 Sets Hang Clean and Jerk