WOD

AMRAP 8 Bike Cals then 1 Mile Run for Time

1.Strict press. 20-10-20-10 2.Back Squat  3×5 @65% 5 second pause in bottom 3×5 @65% 5 second decent, explode up 

For Time 20-15-10-15-20 Kettlebell Swings 53/35 Burpees Pull Ups

1) Front Squat 5-5-5-5 2) AMRAP 14 200m Run 8 Strict HSPU

For Time. *partition any way. Cap 20 30 Rope Climbs 100 Push Ups 100 DB Shoulder to Overhead 100 Lunges (with DB)

AMRAP 8 20 Double Unders 8 Toes to Bar Then 7 minutes to build to 1 rep max clean and jerk

AMRAP 15 20 Wall Balls 20/14 15 Pull Ups 10 Hang Power Cleans 115/80

1) Deadlift 5×5@65% 2 second pause at knee 2) Strict Press 20-20 3) Push Press 10-10-10

3 Rounds for Time 400m Run 20 Burpees 30 KBS 53/35

1) Bulgarian Split Squats 7×5 each leg. Add weight as needed 2) Back Squats 5×5 @ 65% **Pause at bottom. No bounce out 3) 100... Read More