WOD

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

1) EMOM 10 High Hang Clean + 3 Jerks @65% 2) 3 Sets: Hang Clean + 2 Jerks @ 80% 3) 3 Sets: Hang Clean... Read More

6 sets: On every 4th minute 400m Run

1) 5×8 hamstring slides 2) 50 Hanging Straight Leg Raises 3) Build to heavy 1 rep Back Squat

1) EMOM 10 5-7 Pull Ups or Chest to Bar Pull ups. Then amrap burpees to 40 second mark. 2) EMOM 10 2-4 strict Handstand... Read More

1) Supine Grip Rows 10-10-10-10-10 2) AMRAP 10 14 Alternating DB GTO 50, 35 12 DB Lunges

AMRAP 20 100m Farmer Carry. Single arm 8 KB Hang Power Cleans each arm 7 KB Shoulder to Overhead each arm