WOD

5 Rounds for Time 4 Rope Climbs 15 Front Squats (115/80) 15 Burpee Box Jump Overs (24/20)

15 minutes to build to max: Snatch+Hang Snatch+Touch and go Snatch 15 minutes to build to max: Clean+Front Squat+ 2 Jerks

AMRAP 20 200m Run 3 Power Cleans (205/143) 4 Handstand Push Ups

EMOM 8 2 Hang Snatch.   For time.  Cap 7 21-15-9 Chest to bar pull ups Power Snatch 75, 55

1. RDL 8-8-8-8 2. 6x200m Run.  Rest 2 minutes between sets.

1. Strict Press 12-12-12 2. Back Squat 3×6 @ 70% + 0-10# 3. Front rack lunge 6-6-6-6-6 (3 each leg) 4. 60 Weighted sit ups... Read More

1. Build to heavy 3 rep power clean 2. For Time 12-9-6-3 Power Clean 185, 125 24-18-12-6 Toes to Bar

For Time 100 cals Bike 800m Run 100 wall balls 20, 14

AMRAP 20.  With a partner. 200m Run 30 Burpees 400m Run 30 Pull Ups 200m Run 30 Deadlifts 225, 155 *runs together. Partition reps evenly.

Open Gym 8am to 11am only! 5 Rounds. Rest 3 minutes between sets 750m row at 2k pace