WOD

1) DB Row 4×10 each arm 2) On a running clock: AMRAP 6 Bar facing burpees Then 1 mile for time

1) EMOM 10 2 Power Cleans + 2 Hang Below Knee Clean & Jerks 2) Back Squat 3×6 @ 70% + 0-10#

2 Rounds For Time 40 Pull ups 40 DB OH walking lunges 50, 35 20 Toes To Bar 20 Handstand Push Ups

1) Build to heavy 4 rep Push Press 2) AMRAP 10 8 Deadlifts @ bodyweight 12 Push Ups

“Sisson” AMRAP 20 1 Rope Climb 5 Burpees 200m Run

1) Back Squat 3×4 + 0-10# from last friday 2) DB lunges 6×10 (5 each leg) 3) EMOM 10 8-10 wall balls *attempt to work... Read More

In 16 minutes. 100/80 cals bike Then build to max Clean with remaining time

1) Bench Press 3×3 @ 85% 2) Bench Press AMRAP @ 70% 3) Bench Press AMRAP @ 65% 4) Close Grip Bench Press 8-8 5)... Read More

1) Front Squat 4×3@ 85% 2) For Time 200m Run before each set of 100-80-60-40 Double Unders

4 Rounds for time 400m Run 12 Deadlift 225, 155 15 Chest to Bar Pull Ups rest 1 minute