WOD

Emom 40 1)30 seconds Bike  2)7-12 burpees 3)30 seconds Row  4)7-12 Toes to Bar

Hip Thruster 3×15 Back Squat 5×5 @70% tempo 32X3 *Wide Grip Strict Pull Ups. Max rep set after each working set

6 Rounds NFT 10 Strict Press  10 DB Push Press 10 Rear Delt Fly (seated) 

5 Rounds for Time  400m Run 14 DB GTO 50/35 12 Pull Ups

Amrap 20.   With a Partner  30 Cals Bike or Row  12 Knees to Elbows from Rope 30 Wall Balls 20/14 12 Synchro Burpees  30 DB Hang... Read More

5-8-10-15-10-8-5 Bench Press  Supine Grip Barbell Rows 

Emom 30  1)6 TnG Power Cleans  2)10 Pull Ups  3)30 Double Unders 

Cossack Squat 5×10 Back Squat 5×10@60% Weighted walking Lunge 3×20

10 min bike Rest 2 1 mile run score cals and time.

6 Rounds. Alternating sets  10 Kettlebell Halo 7 Strict Press. Banded weight.  10 Half Kneeling KB Press  10 Lu Raises