WOD

Emom 30 Min 1: 10-15 wall balls 20/14 Min 2: 7 deadlifts 225/155 Min 3: 2-3 wall walks

8 Rounds for Time (cap 16) 6 Hang Cleans 135/95 10 Push Ups 10 Pull Ups

1) Bent Over Barbell Rows 10-10-8-8-8 2) AMRAP 10 10 DB Ground to Overhead 50/35 10 DB Shoulder to Overhead 20 Abmat Sit Ups *GTO... Read More

1) Bulgarian Split Squat 8-8-8-8-8 2) Back Squat 4×3@80% *pause at bottom

1) 12 Minutes Build to 2 Rep Power Snatch 2) AMRAP 8 20 Double Unders 10 Power Snatches 75/55

“Karen” For Time 150 Wall Balls 20/14

EMOM 40 1) Bike or Row hard 30 seconds 2) 5 Push Jerks *can climb in weight 3) 7-10 Toes to Bar 4) 5 Power... Read More

AMRAP 20 100m Run 10 Power Cleans 135/95 200m Run 15 Pull Ups 400m Run 20 Wall Balls 20/14

1) Push Jerk 3-3-2-2-2 2) Back Squat 5×3 @ 80%

For Time 1,000m Row 1 Mile Run