WOD

5 Rounds AMRAP 3. Rest 1 3 Deadlifts 275/193 6 Burpees 9 Kettlebell Swings 53/35

For Time 1 Mile Run 50 OH DB Lunges 50/35 100 Abmat Sit Ups 100 Pull Ups 300 Double Unders

1)Hip thruster 10-10-10 2)Back squat 2×2@92% 1-1-1-1

“JT” For Time 21-15-9 Handstand Push Ups Ring Dips Push Ups

7 Rounds for Time 200m Run 10 Hang Power Cleans 105/73

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