WOD

Push Press 5-5-2-2-2-2-2 *12 strict chin ups after each set

AMRAP 8. 5 Burpees 15 Thrusters (75, 55) 5 Burpees 15 Push Press 5 Burpees 15 Pull ups 5 Burpees 15 Push Ups rest 4... Read More

1) EMOM 10 hang below knee clean & jerk – heavy 2) Back Squat Build to 3 rep max

5 Rounds for Time (cap 20) 200m Run 10 Pull Ups 200m Run 10 Toes to Bar

Back Squat 9×3@88%

AMRAP 20 2 Muscle Ups 5 Handstand Push Ups 1 Ground to Overhead 225, 155

Deadlift 6×2@85% AMRAP 5 8 Power Snatch 75, 55 8 Lateral Bar Burpees

For Time.  with partner 400m Run 50 Deadlifts 225, 155 800m Run 100 Wall Balls 1 mile Run 100 Sit ups

Back Squat 8×4 @ 85%

1) 8 minutes. Bike for cals 30 Seconds max effort 30 seconds rest 2) row 2,000m every 200m alternate 30 spm to 22 spm