WOD

1) EMOM 10 5-7 Pull Ups or Chest to Bar Pull ups. Then amrap burpees to 40 second mark. 2) EMOM 10 2-4 strict Handstand... Read More

1) Supine Grip Rows 10-10-10-10-10 2) AMRAP 10 14 Alternating DB GTO 50, 35 12 DB Lunges

AMRAP 20 100m Farmer Carry. Single arm 8 KB Hang Power Cleans each arm 7 KB Shoulder to Overhead each arm

10 Rounds for Time 10 Deadlifts 135, 95 14 Push Ups

AMRAP 10 Max Cals Bike/Row Rest 3 minutes 1 Mile Run

1) Strict Press 10-10-10-8-8-6-6 2) 4 Rounds for Time 40 Air Squats 30 Abmat Sit Ups 20 Box Jumps 24, 20

1) Back Squats 2-2-2-2-2 2) Bulgarian Split Squats 8-8-8-8 each leg 3) 40-60 Chin Ups

AMRAP 16 15 KBS 53, 35 12 Burpees 2 Power Cleans 225, 155

For Time 400m Run at top of each round 50-40-30-20-10 DB Hang Power Cleans 50, 35 DB Push Press Lateral DB Hops

1) EMOM 8 6-12 Pull Ups 2) EMOM 8 30 seconds max push ups 3) 1 mile run for time