WOD

Back Squat.  15 minutes to build to 3 rep max for the day Deadlift.  15 minutes to build to 3 rep max for the day

1.Power Snatch 5-5-3-2 2.Amrap 10 3 Bar Muscle Ups 6 Power Snatch 115, 80 9 Front Squats 115, 80

Strict Press 5-7-10 Bench Press 5-5-5-3-2 DB Rows 4×8 each arm

5 Rounds for time.  Cap 7 minutes. 10 Cals Bike 10 Burpees

10 Rounds for time.  30 Double Unders 2 Rope climbs 5 Power Clean 205, 145

Partner Workout For Time 80 Cals Bike 80 Wall Balls 20, 14 800m Run 80 KB Thrusters 53, 35 80 Burpees 800m Run *split reps... Read More

4x500m Row for time Rest 5 minutes between sets 

Clean and Jerk. 5-7-9-7-5 touch and go sets. full cleans.

Bench Press 10-10-5-5 5 Alternating sets. AHAP 20 Weighted Sit Ups 4 Turkish Get Ups (2 each side alternating arms)

12 Rounds. Every 2 minutes For time. 200m Run 10 Pull ups