WOD

AMRAP 20 Max Cals.  Bike or Row

For Time 21-15-9 Power Cleans 135, 95 Lateral Bar Burpees Push Jerk 135, 95

1) Strict Pull Ups. 50-70 Reps 2) Split Squats 5×5 each leg. Weighted. 3) Back Squat 3×5@75%, 2×4@80%

AMRAP 20 12 Cals Bike/Row 10 Single Arm Devil’s Press 50, 35 10 Box Jumps 24, 20

Power snatch 2-2-2-2-2 Amrap 8 75 single unders  15 Power Snatches 75, 55

For Time 100 Sit Ups 1 Mile Farmer Carry

Pendlay Rows 5-5-5-5 Deadlifts 2-2-2-2-2-2

For Time 21-15-9 Bike Cals Kettlebell Swings 70, 53 Toes to Bar

For Time 5 Rounds 12 Back Squats 135, 95 10 Shoulder to Overhead 20 Push Ups -rest 2 minutes then: 1 Mile Run

AMRAP 15 10 Deadlift 155, 105 7 Lateral Bar Burpees 6 DB Thrusters each arm 50, 35 7 Lateral Bar Burpees