WOD

AMRAP 20 200m Run 12 KB Hang Power Clean & Jerks (6 each arm. Split any way) 14 V Sit Ups

Power Clean 2-2-2-2-2-2-2

1) EMOM 10 1 Power Snatch + 2 Snatch Balance 2) For Time 21-5-9 Overhead Squat 95, 65 Lateral Bar Burpees

6x400m Run On Every 4th minute

AMRAP 8.  Rest 8.  AMRAP 8 25 Double Unders 6 Push Jerks 115, 80 12 Push Ups

Deadlift 8-8-8-8-8 *12 Skater Squats each leg after each DL set

3 Rounds for Time 800m Run 30 Kettlebell Swings 53, 35

5 Rounds for Time 30/25 Calories Bike or Rower 15 Weighted Box Step Overs 50, 35 30 Abmat Sit Ups

1) 10 Minutes to build to heavy set. Power Clean & 5 Push Presses 2) AMRAP 10 10 Shoulder to Overhead 95, 65 8 Bar... Read More

1) 50 Strict Pull Ups 2) Back Squats 8-8-8-8