WOD

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

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