WOD

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

4-6 Rounds. Not for time 100m farmer carry 20 DB deadlifts 10 Half kneeling unilateral DB press each arm *choose own weights to be challenging

4 Rounds for Time 30 Burpees 800m Run

Split Jerk 5×3@65% 5×1@ 75% Overhead Squat 2-2-2-2 *3 second pause at bottom

For Time 21-18-15-12-9 Wall Balls (20, 14) Deadlifts (135, 95) Pull Ups

For Time 75 calories bike 1 mile run

1.Clean and Jerk 4×2@70% 2.AMRAP 10 20 Box Step Ups 24, 20 18 Abmat Sit Ups 16 Kettlebell Swings 53, 35

19.5 CrossFit Open Wod OR Bench press 5-5-5 Deadlift 4×5@70%