WOD

1) 50-70 Strict Pull Ups 2) Deadlift 3×5@75% 2×2@80% 2×2@85% 2×1@90%

‘Omar’ For time10 Thrusters 95, 6515 Bar-facing burpees20 Thrusters25 Bar-facing burpees30 Thrusters35 Bar-facing burpees

12 Minutes build to heavy set. Power Clean + 2 Jerks AMRAP 12 6 Front Rack Lunge 135, 95 7 Shoulder to Overhead 135, 95... Read More

3 Rounds AMRAP 5. Rest 90 seconds between rounds 4 Power Cleans 185, 125 12 Push Ups 5 Front Squats

For Time (cap 8) 100 Double Unders Then:21-15-9 Burpees Pull Ups

AMRAP 10 A) 1 minute max cal row or bike B) 20 Push Press 95, 65 Rest 4 AMRAP 10 A) 1 minute max cal... Read More

Deadlift 10-10-10-10 Back Squat 2×5@75+0-10#,  2×4@80+0-10#

1) EMOM 8 Clean + Hang Below Knee Clean + 2 Jerks 2) Clean & Jerk 3×2 @ 80% / 5×1 @ 85-90%  / 3×1... Read More

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