WOD

For Time 50-40-30-20-10 Shoulder to Overhead 105, 73 V Sit Ups

1) Deadlift 3-3-3-2-2-2 2) 10×10 Supine Grip Bent Rows

Bike or Row for Cals AMRAP 7.  Rest 4 AMRAP 5.  Rest 3 AMRAP 3.  Rest 2 AMRAP 1

1) EMOM 8 2 Cleans + 1 Jerk *use 60-75% of 1 rep max through all sets 2) Build to heavy single clean and jerk

4 Rounds For time 12 Thusters 95, 65 15 kettlebell swings 70, 53 40 Double Unders

5 Rounds.  AMRAP 3. Rest 1 3 Power Snatch 105, 73 6 Push Ups 9 Air Squats

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