WOD

Up Ladder 20 Minutes Air Squats Kettlebell Swings KB Push Jerks KB Front Rack lunges Push Ups

3 Rounds.  1:00 minute each movement. 1:00 rest between rds. Burpees Power Snatch 75, 55 Box Jumps 24, 20 Thrusters 75, 55 Double Unders Rest

1) EMOM 7 Hang Snatch + Snatch Balance + OHS 2) Hang Snatch 2-2-2-2-2-2

Strict Press 5-5-5-3-3-2-2 AMRAP 7 10 DB Hang Power Clean + STO 12 V Sit Ups

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