WOD

Back Squat 3×6@ 75% Front Squat 3×6@ 70% Bench Press 3×6@75% Seated alternating KB shoulder presses 4×12. *2 KB, 6 each side.

For Time 50 Burpees 75 Kettlebell Swings 53, 35 100 Walking Lunges 60 Shoulder to Overhead 105, 73 50 Burpees

5 Rounds for Time 10 Power Cleans 135, 95 15 Wall Balls 20, 14 20 Pull Ups

1) Deadlift 10 rep max 2) Bench Press 3×10 @ 60% 3) DB Bench Press 5-5-8-10

2 Mile Run For Time

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