WOD

1) 12 minutes to build to max Power Clean + 5 Push Press 2) Back Squat 3×6@70%

3 Rounds for Time 800m run 20 Power snatches 105, 75 30 Pull ups

1) 100 Banded Hamstring Curls NFT 2) Build to 1 rep max back squat

10 Rounds for Time (cap 20) 200m Run 7 Handstand Push Ups

1) Back Squat 3×2@75%  2×2@80% 2) For Time 30-20-10 KBS 70, 53 Knees to Elbow

1) 15 minutes build to max clean double 2) Clean grip deadlift 6×3@70%

AMRAP 20 400m Run 2 Rounds 5 Pull Ups 10 Push Ups 15 Squats

6 Rounds for Time 8 Power Clean 155, 105 10 Push Jerk 12 Toes to Bar

3 Rounds for Reps 1 minute Burpees 1 minute Wall Balls 20, 14 1 minute Box Jumps 24, 20 1 minute KBS 53, 35 1... Read More

Back Squat 4×5@70% Tabata max cals bike Tabata abmat sit ups