WOD

AMRAP 15 Ascending ladder 3,6,9,12… Push Press (115, 80) Knees to elbow

Clean and Jerk 2×2@ 75%,  2×1@80%,  2×1@85%,   5×1@90%   Front Squat 3×2 @ 85%  

For Time 800m Run 25 Ground to Overhead  (105, 73) 25 Box Jump Overs (24, 20) 25 Chest to Bar Pull Ups 50 Wall Balls ... Read More

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