WOD

AMRAP 6 Bike/Row for max cals Rest 3 minutes 1 mile run for time

1) In 10 Minutes: Build to a heavy single Squat Clean Thruster 2) For Time (cap 10) 35-30-25 Thrusters 45, 33 Push Ups Sit Ups

1) EMOM 10 6-10 Strict Pull Ups 2) EMOM 10 3-7 Strict Handstand Push Ups

Deadlift 8-8-6-6-4-4-2-2

For Time 150 Double Unders Then 7 Rounds 7 Hang Snatches 95, 65 7 Bar Facing Burpees Then 150 Double Unders

Run on every 4th Minute 6x400m

5 Rounds AMRAP 3; Rest 1 10 Air Squats 8 V Sit Ups 6 Single Arm Devils Press (3 each arm)

1) EMOM 10 Hang Power Snatch + OHS + Power Snatch + OHS 2) AMRAP 8 7 Overhead Squats 75, 55 25 Double Unders

For Time 25-20-15 Calories Bike Pull Ups

For Time 5 Rounds   15 Kettlebell Swings 53, 35 10 Box Jumps 24, 20 15 Sit Ups -Then- 1 Mile Run