WOD

Partner WOD AMARAP 20 60 Kettlebell Swings 53, 70 50 Box Jumps 24, 20 40 Abmat Sit ups 30 Strict Pull Ups

1) Back Squat 5×2 @ 85% 2) AMRAP 12 6 Hang Cleans 135, 95 12 Push Ups

4 sets:  3 Minutes AMRAP Cals on Bike.   Rest apox 3 minutes between sets

1) Bench Press 5-5-5-5 2) For Time 1,000m Row 20 each arm. DB Hang Power Clean & Push Press 50, 35 30 Pull Ups 40... Read More

AMRAP 7.  Rest 5.  AMRAP 7 12 Toes to Bar 7 Strict Handstand Push Ups 30 Double Unders

1)Back squat 3×5@ 80% 2)Front Squat tempo-30X2   2-2-2-2-2-2 3)10 Supermans between each front squat with a 3 second hold

4 Rounds for Time. With a partner 50 Deadlifts 40 Lateral Bar Burpees 30 Push Press 20 Front Squats Men: 135  Women: 95

1) Back Squat 3×6 @ 75% 2) AMRAP 14 1 Ground to Overhead 225, 155 6 Box Jump Overs 30, 24 2 Rope Climbs

1) Single Leg RDL with Barbell 4×8 each leg 2) Hip Thrusters 8-8-8-8 3) Deadlift.  Pause 2 seconds at bottom of knee. Build to heavy... Read More

For Time. 25-20-15 Bike Cals Kettlebell Swings 70, 53 Alternate Sets of: Hanging Bicycles 4×10 each side Med Ball Circles 4×10 each side