WOD

7 Rounds For Time 14/10 Bike or 20/15 Row 15 Burpees

1) Back Squat  2×2@90%,  3×1@92-95% 2) 30-50 Alternating Leg Pistol 3) EMOM 7    5-10 Toes to Bar

4 Rounds for Time 25 Kettlebell Swings 53, 35 75 Double Unders

Every 2 minutes x 12 Sets 1-4: 3 Clean and Jerks Sets 5-9: 2 Clean and Jerks Sets 10-12: 1 Clean and Jerks

5 Rounds For Time 12 Hang Clean Thrusters 95, 65 18 Box Jump Overs 24, 20

1) Deadlifts 2-2-2-2-2-2 2) 60 Barbell Roll Outs

AMRAP 20 12 Overhead Squats 30 Abmat Sit Ups 12 Push Press 30 Deadlifts 12 Lateral Bar Burpees Rx 115/80

Every 5th Minute for 5 sets complete for time: 30/21 Bike Or 500m/400m Row

1) EMOM 10 20 seconds max Pull Ups 2) EMOM 10 20 seconds max Strict Handstand Push Ups

AMRAP 14 2 Power Cleans 205, 143 2 Shoulder to Overhead 35 Double Unders