WOD

8 Rounds for Time 10 Burpees 4 Shoulder to Overhead 185, 125 10 Pull Ups

Back Squat 3×4 80% +0-10# Back Squat 1xAmrap @ 80% Back Squat 1xAmrap @ 75%

3 Rounds each for time; rest 3 minutes between sets 400m Row 800m Run

AMRAP 20 20 Box Jumps 24, 20 20 Push Ups 20 V-Sit Ups 20 DB Snatches 50, 35

Front Squat + Jerk 1-1-1-1-1-1-1-1-1-1

“Hotshots 19” 6 Rounds for Time 30 Air Squats 19 Power Cleans 135, 95 7 Strict Pull Ups 400m Run

teams of 2 For Time 1200m row 800m Run with bumper 45, 35 100 walking lunges with plate 100 burpees to plate

On a continuous clock: 1) Up Ladder 12 minutes. Increase power cleans by 3 reps each round 3 Power Cleans 135, 95 200m Run 2)... Read More

Bench press 3-3-3-3-3-3-3

5 Rounds for Time 400m Run 20 Wall Balls 20, 14 15 Pull Ups