WOD

Every 2 minutes X 12 sets Power Clean + Jerk + 4 Back Squats + Jerk

5 Rounds for Time 20 Kettlebell Swings 53, 35 20 KB Front Rack Lunges 30/21 cal Bike or 500/400m Row

1) EMOM 10. Muscle Up/Chest to Bar Pull Up/Pull Up *pick one movement. Rest 5 minutes between 2) EMOM 10. Handstand Push Ups *choose a... Read More

AMRAP 14 5 Deadlifts 225, 155 12 Push Ups 30 Double Unders

7 Rounds for time 10 Power Snatches 75, 55 10 Bar Facing Burpees

AMRAP 10 Rest 5 AMRAP 10 Bike or Row max cals

1) EMOM 12  20 on 40 off. Odd: Muscle Up/Chest to Bar Pull Up/Pull Up *pick one movement. Even: Med Ball Clean 20, 14  2)... Read More

5 Rounds Not For Time 10 Strict Press 15 V Sit Ups 20 Russian Twists 10 Supine Grip Bent Rows

1) 12 minutes build to max: Power Clean + 3 Push Press 2) AMRAP 10 8 each arm Kettlebell Snatches 53, 35 8 each arm... Read More

10 Rounds for Time 10 Push Ups 15 Abmat Sit Ups 10 Power Cleans 105, 73