WOD

7 sets Bike max cals 2 minutes. Rest 2-3 minutes between sets 

EMOM 12 High Hang Snatch + Hang Snatch + Low Hang Snatch Overhead Squats 3-3-3-2-2-2

7 Rounds for Time 10 Front Rack Lunges 115/80 10 Power Cleans 3 Rope Climbs

Helen  3 rounds for time  400m run  21 KBS 53/35 12 pull ups 

5 Rounds AMRAP 3. Rest 1 3 Deadlifts 155/108 6 Push Ups 9 Air Squats

1)Front Squat 5×3@50% 5 second decent  2)Front Squat 3×10@60% 3)Double Tabata alternating  Bike or Row V Sit ups 

For Time 50-40-30-20-10 DB GTO 50/35 Box Jump Overs 24/20 Double Unders 

2 mile run for time

Alternating: Bench Press 5-5-5-5-5 Double KB Strict Press max reps x 6

5 Rounds for Time 200m Run 10 Thrusters 95/65 10 Pull Ups