WOD

1) Standing Single Arm DB Press 4×12 each arm AHAP 2) AMRAP 15 400m Run 2 Rounds 5 Strict Pull Ups 10 Push Ups

1)10 Minutes Buid to max of Power Clean + 5 Push Press 2)Back Squat 3×10@60% 3)Skater Squats 4×15 each leg

With a Partner AMRAP 20 200m Run with DB 40 DB GTO 30 Synchronized Abmat Sit Ups

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