WOD

EMOM 40 A) 40 Seconds Bike or Row B) 10 Burpees C) 7 Strict Pull Ups D) 7 Strict Press

1)Front squat 5-5-5-3-3 2)For time  15-12-9-6-3 Deadlifts 225/155 Toes to Bar

For Time 21-15-9-15-21 Shoulder to Overhead 135/95 Pull Ups Kettlebell Swings 53/35

AMRAP 8 8 Power Snatches 95/65 8 Lateral Bar Burpees Then directly into: 8 Minutes to build to heavy Power Snatch

1) Strict Press 5-5-3-3-3 2) Bench Press 5-5-3-3-3 3) DB Bench Press 8-8-8-8

6 Rounds for Time 20 Wall Balls 20/14 10 Chest to Bar Pull Ups 20 DB GTO 50/35 10 Box Jump Overs 24/20

1)Back Squat 3×2@92% 2)”Annie” 50-40-30-20-10 Double Unders  Abmat Sit ups

AMRAP 18 200m Run 4 Wall Walks 2 Rope Climbs

6 Rounds for Time  5 Hang Power Clean and Jerks 135/95 8 Lateral Bar Burpees  10 Toes to Bar

1)Emom 8 Snatch Pull + Hang Power snatch + Power Snatch  Emom 8 2 Power Snatch  2)Build to Heavy Power Snatch