WOD

Bench Press 5-5-5-5-3-3-3 **15 Weighted Sit Ups After Each Set

1) Strict Press 8-6-4-2-4-6-8 2) AMRAP 10 30 Double Unders 12 DB Shoulder to Overhead 50/35

1) EMOM 12 Power Clean + Hang Power Clean + Jerk + 2 Hang Cleans + Jerk 2) Build to Heavy: Hang Clean & Jerk

For Time Partition reps any way. 100 Burpees 150 Kettlebell Swings 53/35 200 Walking Lunges

1) Push Jerks 3-3-2-2 2) 4 Rounds For Time 20 Pull Ups 20 Thrusters 75/55

3 Rounds AMRAP 6. Rest 2. 3 Power Cleans 185/125 7 Hand Release Push Ups 7 Toes to Bar

Row 5x 500m. Equal rest

EMOM 30 Min 1. 5-10 Strict Ring Dips Min 2. 5 Strict Press Min 3. 5 Chin Ups *can be weighted

1) EMOM 12 Hang Power Clean + Hang Clean + 2 Jerks 2) Front Squat 3-3-2-2-2

EMOM 20 min 1. 8-12 burpees min 2. 5-7 strict pull ups