WOD

AMRAP 20 200m Run 20 Abmat Sit Ups 16 KB Front Squats (single arm) 2 Rope Climbs

AMRAP 14 5 Power Cleans 155/108 12 Box Jumps 24/20 5 Shoulder to Overhead 155/108

Back Squat 10×3@80%

1 Mile Run rest 5 minutes 1 Mile Run

5 Rounds AMRAP 3. Rest 1 minute between rounds 3 Strict Pull Ups 6 V sit ups 9 Kettlebell Swings 53/35

1) Deadlift 3-3-2-2 2) AMRAP 10 10 Deadlifts 135/95 10 Push Ups

CrossFit..

5 rounds for time  40 Double unders  20 Single arm kb power snatch (10 each arm) 53/35 12 Box step overs with KB 53/35  24/20

Every 90 seconds x 10 rounds Hang Snatch + Snatch  Back Squat 3×5@75%

Bench Press 5-5-5-5-5 *15 chin ups after each set