WOD

Back Squat 6 x 3 @ 85% *4 Seated box jumps between sets Row 2,000 @ 5k pace

Clean & Jerk 3×2 @ 75% 2×1 @ 80% 5×1 @ 88% 3×1 @ 75%

AMRAP 20 20 Walk Lunge Steps 3 Rope Climb 200m Run

15 Minutes build to max Snatch + Hang Snatch + OHS Not for time 40 Strict Ring Dips 60 Dumbbell Rows/ each side *partition as... Read More

AMRAP 25 200m Run 7 Power Snatches (95, 65) 7 Burpees Congratulations Bob and Anna!!!

3 Rounds for Time 800m Run 30 Kettlebell Swings 70, 53 50 Sit Ups

Hang Clean 12 minutes to build to 2 rep max for the day Back Squat 6×2 @ 85%

3 Rounds for Time 50 Double Unders 20 Toes To Bar 50 Double Unders 7 Bar Muscle Ups

Bench Press 3-3-3-3 EMOM 12 4 Strict Handstand Push Ups 4 Stict Pull Ups