WOD

1. Back Squat 4×10@ 66% 2. Weighted sit ups 5×20 AHAP

5 3:00 minute Rounds. no rest between rounds 200m Run 35 Double Unders Max reps handstand push ups with remaining time.

Split Jerk 6×1 @ 85% For Time – cap 10 minutes 1,000m Row 75 Wall Balls 20, 14 30 Toes to Bar

Power Snatch 3-3-3-3-3 Front Squat 4×3@80%

For Time 400m Run 25 Strict Pull Ups 400m Run 20 Strict Pull Ups 400m Run 15 Strict Pull Ups 400m Run 10 Strict Pull... Read More

5 Rounds  AMRAP 3, rest 1 5 Ground to Overhead 135, 95 7 Push Ups 10 Sit Ups

1) Back Squat 4×10 @63% 2) DB Rows 6×10

1) Deadlift 5×4@80% 2) For Time  – cap 7 minutes 750m Row 12 Kettlebell Swings 70, 53 25 Lateral Burpees over the rower 12 Kettlebell... Read More

1) Push Jerk 7-7-7 2) AMRAP 10 200m Run 10 Pull Ups

Up Ladder 15 minutes.  increase by 1 each round 1 Squat Clean 155, 105 1 Handstand Push Ups