WOD

5 rounds for time  40 Double unders  20 Single arm kb power snatch (10 each arm) 53/35 12 Box step overs with KB 53/35  24/20

Every 90 seconds x 10 rounds Hang Snatch + Snatch  Back Squat 3×5@75%

Bench Press 5-5-5-5-5 *15 chin ups after each set

AMRAP 8 10 Burpees 30 Thrusters 75/55 10 Burpees 30 Shoulder to Overhead 10 Burpees 30 Pull Ups **Rest 5 minutes then repeat AMRAP in... Read More

1) Push Press 8-8-8-8 2) 7 Rounds Every 2 Minutes 200m Run Max Toes to Bar in remaining time

For Time 21-18-15-12-9-6-3 Power Clean and Jerks 115/80 Bar Facing Burpees

1)Back Squat 3×5@70% *2 second pause at bottom 3×5@70% *focus on speed drive up 2)100 weighted sit ups

4 Rounds for Time 20 Pull Ups 15 Ring Dips 10 Hang Snatches 105/73

1)Bike 50/40 cals for time  2)Deadlift 5-5-5-5-5 3)Bike 50/40 cals for time 

AMRAP 20 200ft Single Arm Farmer Carry 12 Strict Pull Ups 10 Strict Handstand Push Ups 100ft Walking Lunges with front plate hold