WOD

Amrap 15 14 DB Shoulder to Overhead 50/35 25 Double Unders  200m Run

Emom 30 Min 1. 6 Overhead Squats Min 2. 10 Lateral Bar Burpees  Min 3. Bar Muscle Ups – pick a sustainable number

Deadlift 3-3-3-3-1-1-1-1

3 Rounds.  Every 7 minutes complete  800m Run Max Power clean and Jerks 155/105

Amrap 20 5 Pull Ups  10 Push Ups  15 Squats 400m Run after every 3rd Round 

Back Squat 1×2 @85% 2×2 @90% 2×2 @93% 3×1 @95% Amrap @ 90%

7 Rounds For Time 15 Kettlebell Swings 53/35 9 Box Jumps 24/20 6 Chest to Bar Pull Ups 

6 Rounds NFT 3 Push Jerks Max Set Strict Handstand Push Ups 

5 x 800m Run On the 6 minute

1)12 minutes.  Build to heavy cluster  2)For Time  21-15-9 Clusters 95/65 Burpee Pull Ups