WOD

1) EMOM 8 Hang Clean  + Front Squat + Jerk + Clean + Jerk 2) Build to heavy 1 rep Clean and Jerk

3 Rounds AMRAP 6; Rest 3 4 Hang Power Cleans 115, 80 4 Shoulder to Overhead 8 Bar Facing Burpees

AMRAP 20 Island Loop Run 16 Med Ball Cleans 20, 14 8 DB Strict Press each arm

5 Rounds for Time 35 Double Unders 10 Power Snatches 95, 65 15 Push Ups

1) Back Squats 4-4-4-4 2) 40 Wide Grip Strict Pull Ups 3) 30 Body Rolls

2 Mile Run for Time

1) EMOM 5 3 Power Cleans  + 3 Front Squats + 3 Push Jerks EMOM 5 2 Power Clean & Push Jerks EMOM 3 Power... Read More

7 Rounds For Time 14 Burpees 20 Kettlebell Swings 53, 35 14 Weighted Box Step Overs 24, 20

For Time 10 Rope Climbs 60 Wall Balls 20, 14 5 Rope Climbs 30 Wall Balls 1 Mile Run

4 Alternating Workings Sets.  NFT. Adjust weights accordingly 8 Pendlay Row 6 Strict Press 15 Front Squat (from floor)