WOD

EMOM 20 Goat 1 even minutes Goat 2 odd minutes

Power Snatch (TnG) 3-3-3-3-3 AMRAP 6 8 Power Snatch 95, 65 8 Lateral Bar Burpees

Overhead Squat 4×5 @ 75% 3 Alternating Sets: 7 Dumbbell Rows each arm 15 Ring Push Ups

AMRAP 12 25 Wall Balls 20, 14 10 Handstand Push Ups 3 Muscle Ups Perfect spot for a selfie

4 Rounds for Time 800m Run 30 Kettlebell Swings 53, 35 15 Strict Pull Ups

Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed... Read More

EMOM 20 Goat 1 even minutes Goat 2 odd minutes

6 Minutes to build to max Clean and Jerk -then- AMRAP 10 5 Power Cleans 5 Shoulder to Overhead 10 Box Jumps 24, 20 men:... Read More

Back Squat 5 @ 75% 3 @ 85% 1+ @ 95% 3 pause @ 75% 3 pause @ 75%

DON’T FORGET TO SUBMIT YOUR SCORES! AMRAP 15 1,000 Row 40 Toes to Bar 60 Wall Balls 10 Muscle Ups