WOD

AMRAP 20 10 Pull Ups 15 Push Ups 20 Wall Balls 20, 14

1) Back Squat 3×8 add 0-10# from last set 2) Weighted Pull Ups 4×10

1) Build to 3rm split jerk. from rack 2) EMOM 10 8 Burpees 5 Toes to Bar

1) Front Squat 3×5@75% 2) 3 Rounds for Time 20 cals assault bike 15 Power Snatches 105, 73

For Time 1 Mile Run 50 walking lunges – kb front rack 53, 35 1 Mile Run

Build to max on both complexes 1) Snatch + Hang Snatch + TnG Snatch 2) Clean + Front Squat + Jerk

AMRAP 20 teams of 2 1200m row – switch every 300m 40 power cleans 135, 95 40 shoulder to overhead 135, 95 40 burpees

1) Build to 3RM clean and jerk 2) Back Squat 3×8@ 70% +0-10#

For Time 2k Row 5k Assault Bike *score total time

4 Rounds for time 40 Double Unders 20 KB Snatches (10 each side) 53, 35 20 Pull Ups