WOD

1) Back Squat 3 @ 70% 3 @ 80% 3 @ 90% 3 pause @ 70% 3 pause @ 70%   2) Row 2,000m  

6 Rounds For Time 25 Double Unders 15 Kettelbell Swing 53, 35 10 Toes to Bar  

5 Rounds for Time 200m Run 5 Power Clean & Jerk  (205, 143) Rest 60 Seconds between rounds

1) Build to max in 12 minutes Power Snatch + Hang Snatch   2) Hang Snatch 4@80% of part 1   3) Back Squat.  base... Read More

30 Muscle Ups For Time  

1 Mile Run AMRAP 10 15 Sit Ups 10 Push Ups 5 Pull Ups 1 Mile Run  

1) Work to heavy set of Power Clean + Push Jerk   2) 2×2 @ 80,  3×1 @ 85   3) AMRAP 7 3 Hang... Read More

For Time 100 Double Unders then 5 rounds of 20 Wall balls (20, 14) 3 Rope climbs then 100 Double Unders

For Time 10 Calorie Row 20 Burpees 10 Calorie Row 15 Burpees 10 Calorie Row 10 Burpees   Rest 7 Minutes   3 Rounds For... Read More

1) Build to Max in 12 minutes Clean + Hang Clean + Jerk   2) Clean & Jerk 3×1 @ 85%  3×1 @ 95%  *base... Read More