WOD

For Time 150 Double Unders Then 7 Rounds 7 Hang Snatches 95, 65 7 Bar Facing Burpees Then 150 Double Unders

Run on every 4th Minute 6x400m

5 Rounds AMRAP 3; Rest 1 10 Air Squats 8 V Sit Ups 6 Single Arm Devils Press (3 each arm)

1) EMOM 10 Hang Power Snatch + OHS + Power Snatch + OHS 2) AMRAP 8 7 Overhead Squats 75, 55 25 Double Unders

For Time 25-20-15 Calories Bike Pull Ups

For Time 5 Rounds   15 Kettlebell Swings 53, 35 10 Box Jumps 24, 20 15 Sit Ups -Then- 1 Mile Run

1) EMOM 8 Hang Clean  + Front Squat + Jerk + Clean + Jerk 2) Build to heavy 1 rep Clean and Jerk

3 Rounds AMRAP 6; Rest 3 4 Hang Power Cleans 115, 80 4 Shoulder to Overhead 8 Bar Facing Burpees

AMRAP 20 Island Loop Run 16 Med Ball Cleans 20, 14 8 DB Strict Press each arm

5 Rounds for Time 35 Double Unders 10 Power Snatches 95, 65 15 Push Ups