WOD

AMRAP 8.  Rest 8.  AMRAP 8 25 Double Unders 6 Push Jerks 115, 80 12 Push Ups

Deadlift 8-8-8-8-8 *12 Skater Squats each leg after each DL set

3 Rounds for Time 800m Run 30 Kettlebell Swings 53, 35

5 Rounds for Time 30/25 Calories Bike or Rower 15 Weighted Box Step Overs 50, 35 30 Abmat Sit Ups

1) 10 Minutes to build to heavy set. Power Clean & 5 Push Presses 2) AMRAP 10 10 Shoulder to Overhead 95, 65 8 Bar... Read More

1) 50 Strict Pull Ups 2) Back Squats 8-8-8-8

3 Rounds for Time 200m Run 14 DB Hang Clean Thrusters 50, 35 200m Run 20 DB GTO

1) EMOM 12 2 Power Cleans + 2 Push Jerks 2) Build to heavy Power Clean and Push Jerk for the day

AMRAP 30 15 Med Ball Cleans 20, 14 10 Med Ball Burpee GTO 200m Run With Med Ball

For Time  *Cap 18 minutes 30, 25, 20, 15, 10 Power Cleans 105, 73 Push Jerks Box Jumps 24, 20