WOD

For Time 2k Row 1 mile run

class Clean + 3 Split Jerk   3 sets @ 70-75% Back Squat 3×3 @ 75% Side Plank holds 4×30 seconds each side

AMRAP 15 200m Run 7 Pull Ups 7 Handstand Push Ups

1) Front Squat: build to max 2) DB Split Squats  3×20 each leg

AMRAP 30 400m Run 10 Burpees 400m Run 10 Chest to Bar Pull Ups

1) Press 3×5@ 65% 2) Deadlift 3×3@ 75% 3) Back Squat 3×4@ 85%

1) Clean and Jerk 2×2@ 75-80%  2×3@80-85% 2) Bench Press 3×2@90% 3) Strict Ring Dips 30 reps

For Time 1 Mile Run 75 Pull Ups 1 Mile Run

AMRAP 15 75 Double Unders 15 Toes to bar 10 kettlebell swings 70, 53

1) Back Squats 3×4 + 0-10# from last time at rep scheme 2) Skater Squats 4×15 each leg 3) Single Leg RDL with KBs 4×12... Read More