WOD

For Time 2k Row 1 Mile Run

Front Squat 1-1-1-1-1-1-1

1) Push Jerk 3-3-2-2-1-1 2) “Annie” For Time 50-40-30-20-10 Double Unders Abmat Sit Ups

2 Rounds (cap 16) 40 Pull Ups 40 OH Barbell Lunges 65/45 30 Toes to Bar 30 Burpees

1) In 12 Minutes: Build to heavy 2 rep Hang Clean 2) AMRAP 10 6 Handstand Push Ups 5 Hang Cleans 115/80

Full Tabata Set Each Movement Row or Bike Kettlebell Swings Sit Ups Burpees Air Squats

1) Hang Power Snatch 2-2-2-2-2 2) AMRAP 10 6 Strict Pull Ups 20 Double Unders

AMRAP 20 6 Renegade Rows 6 DB Thrusters 8 Pull Ups 200m Run

20 Minutes 1 minute on. 1 minute off Bike or Row. Do opposite of last week.

Back Squat 1×2@80% 1×2@85% 1×1@ 88%, 90%, 92% Build to heavy single on day