WOD

AMRAP 15 2-4-6-8-10-12… Single DB Devils Press 50, 35 DB Box Step Overs 24, 20

Up Ladder 15 Minutes Power Clean + Front Squat + Push Jerk + Split Jerk   40 Double Unders *Increase complex by 1 set each... Read More

1) Power Snatch 2-2-2-2 2) 3 Rounds for Time 18 Power Snatches 95, 65 15 Box Jumps 24, 20

Max Cals Bike or Row.  40 minutes

AMRAP 20 30 DB Overhead Lunges (15 each arm, alternating legs) 50/35# 20 Push Ups 20 DB Push Press (10 each arm) 30 V Sit... Read More

1) Back Squat   1×5@ 75%,  2×4@80% + 5-15#,  2×3@85%+5-15# 2) 40-70 Strict Pull Ups 3) 40 Barbell Roll Outs

5 Rounds for Time 12 Deadlifts 155, 108 9 Push Jerks 12 Lateral Bar Burpees

For Time 40 Burpees 60 Kettlebell Swings 53, 35 80 Reverse KB Lunges (goblet squat hold) 60 Kettlebell Swings 40 Burpees

For Time 30-24-20-14 Bike or Row DB Ground to Overhead 50, 35

15 Minutes Up Ladder starting at 1 rep each Front Squat 135, 95 Push Jerk Box Jumps 24, 20