WOD

AMRAP 7.  Rest 5.  Repeat AMRAP 7 14/10 Bike or 20/15 Row 8 Shoulder to Overhead 135, 95

4 Rounds For Time 20 Power Cleans 115, 80 10 Front Squats 20 Burpees

7 Rounds for Time 10 Strict Press 95, 65 20 Sit Ups 30 Lateral Bar Hops

1) Back Squat   1×5@ 75%, 2×4@80% + 10-20#,  2×3@85%+10-20# 2) For Time (cap 6) 50/40 Cal Bike 40 Kettlebell Swings 70, 53 30 Pull Ups

AMRAP 15 2-4-6-8-10-12… Single DB Devils Press 50, 35 DB Box Step Overs 24, 20

Up Ladder 15 Minutes Power Clean + Front Squat + Push Jerk + Split Jerk   40 Double Unders *Increase complex by 1 set each... Read More

1) Power Snatch 2-2-2-2 2) 3 Rounds for Time 18 Power Snatches 95, 65 15 Box Jumps 24, 20

Max Cals Bike or Row.  40 minutes

AMRAP 20 30 DB Overhead Lunges (15 each arm, alternating legs) 50/35# 20 Push Ups 20 DB Push Press (10 each arm) 30 V Sit... Read More

1) Back Squat   1×5@ 75%,  2×4@80% + 5-15#,  2×3@85%+5-15# 2) 40-70 Strict Pull Ups 3) 40 Barbell Roll Outs