WOD

7 Rounds for Time 7 Power Cleans  135, 95 7 Strict Pull Ups 14 Weighted Sit Ups 50, 35  

1) Work up to max in 12 minutes of Power Clean + Hang Clean + Jerk   2) Hang Clean & Jerk 3×2 @ 85%... Read More

1) Kang Squat 3×5 light/moderate weight   2) Back Squat  5 @ 75% 3 @ 85% 1+ @ 95% 3 pause @ 75% 3 pause... Read More

5 Rounds,  rest 2 minutes between rounds 25 Burpees 400m Run  

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