WOD

Class 4 Rounds.  Amrap 5 each round. Rest 2.  Reverse order each Amrap.  10 Plyo Push Ups 30 Shoulder to Overhead 95/65 10 Plyo Push... Read More

7 Rounds for Time  2 Rope Climbs  200m Weighted KB Run 12 Single Arm Devils Press 

15 minutes.  Increasing by 3 reps each round  3 Hang Power Cleans 115/80 3 Toes to Bar 

Alternating sets  Back Squat 3-3-3-3-3 Strict Pull Ups: 5 sets each for max unbroken reps

1)High Hang Snatch 2-2-2-2 2)Hang Snatch 2-2-2-2 3)Snatch 2-2-2-2

For Time 1 Mile Run  30 Power Clean and Jerks 135/95

Emom 40 1)Bike or Row *set a cal number that’s hard but repeatable in 30-40 seconds  2)12 renegade rows (6ea side) 3)10 Burpees  4)3 bar... Read More

With a Partner AMRAP 24 200m Run  40 Deadlifts 135/95 30 Wall Ball Throw Sit ups 20/14 20 Synchro DB Push Press 

For Time and Reps 18 KBS 53/35 18 Pull Ups Rest 1 minute 16 KBS  16 Pull Ups Rest 1 minut 14 KBS  14 Pull... Read More

Run 3 x 1 Mile. Rest 3 minutes between.