WOD

1) Push Jerk 3-3-3-3 2) For Time (cap 12 minutes) 80 Wall Balls 20, 14 50 Pull Ups *10 Sit Ups OTM

6 Rounds for Time 400m Run 4 Power Cleans 185, 125 15 Push Ups

Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55... Read More

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