WOD

Split Jerk 5×3 @75-80% Alternate sets Strict Ring Dip 5×8 DB Row 5×8 each arm

5 Rounds for Time 400m Run 20 burpee box jump overs 24, 20

For Time 21-18-15-12-9 Deadlift 225, 155 Strict Pull Ups

Front Squat 3×6@85% AMRAP 5 rest 2 AMRAP 5 3 Power Cleans 5 Jerks 10 Sit ups men: 135 women: 95

Teams of 2 For Time 2K Row 50 Squat Clean Thrusters (105, 80) 75 Burpee Over Bar 100 Deadlifts

Push Press 5-5-5 AMRAP 8 12 Wall Balls 20, 14 8 Chest to Bar Pull Ups

1 Mile Run; Rest 1 Minute 200m Run; Rest 3 Minutes 800m Run; Rest 1 Minute 200m Run; Rest 3 Minutes 400m Run; Rest 1... Read More

Snatch 4×2 @75% 3×1 @ 80% Deadlift 3×5 @ 70% 3×3@75%

AMRAP 15 7 Power Cleans 105, 80 7 Burpees 7 Knees to Elbow

Bench Press 5-5-5-5-5 Weighted Strict Pull Ups 5-5-5-5-5