WOD

1) Back Squats 4-4-4-4 2) 40 Wide Grip Strict Pull Ups 3) 30 Body Rolls

2 Mile Run for Time

1) EMOM 5 3 Power Cleans  + 3 Front Squats + 3 Push Jerks EMOM 5 2 Power Clean & Push Jerks EMOM 3 Power... Read More

7 Rounds For Time 14 Burpees 20 Kettlebell Swings 53, 35 14 Weighted Box Step Overs 24, 20

For Time 10 Rope Climbs 60 Wall Balls 20, 14 5 Rope Climbs 30 Wall Balls 1 Mile Run

4 Alternating Workings Sets.  NFT. Adjust weights accordingly 8 Pendlay Row 6 Strict Press 15 Front Squat (from floor)

AMRAP 14 10 KB Shoulder to Overhead 70, 53 10 Push Ups 15 Sit Ups

1) Back Squat 6-6-6-6 2) 60 Strict Pull Ups

AMRAP 8 7 Thrusters 95, 65 7 Lateral Bar Burpees Then 7 minutes to build to max Power Clean + 2 Jerks

7 Rounds for Time 400m Run 20 DB GTO 50, 35