WOD

1.Single Leg RDL 5×8 each leg 2.Back Squat 3×2@75% 1×2@80% 1×1@ 83%, 86%, 90%, 92%

15 Minutes 200m Run Ascedning number of sets in complex each round: Power Clean + Front Squat + Hang Clean + 2 Shoulder to Overhead... Read More

1.Push Jerks 3-3-3-3-3 2.For Time 21-18-15-12-9-6-3 Kettlebell Swings 53, 35 Abmat Sit ups

AMRAP 20 15 Burpees 15 Power Snatches 75, 55 10 Chest To Bar Pull Ups

5 Rounds AMRAP 3. Rest 2 2 Power Cleans 185/125 2 Front Squats 185/125 7 Push Ups

For Time 21-15-9 Burpees Shoulder to Overhead 115/80 Toes to Bar **Run 800m after each round

Deadlift 5-5-5-3-3-3

1)Hip Thrusters 10-10-8-8 2)Back Squat 3-3-2-2-2

“Nancy” 5 Rounds for Time 400m Run 15 Overhead Squats 95/65

AMRAP 6 3 Wall Walks 30 Double Unders Rest 6 5 Strict Pull Ups 10 Kettlebell Swings 70/53