WOD

AMRAP 20 Bike for cals or Row for cals

Up Ladder 20 Minutes Increase by 5 reps each round 5 Push Ups 5 Pull Ups 5 Air Squats

1) Back Squat 4×10@60% 2) AMRAP 7 10 Wall Balls 20/14 12 Kettlebell Swings 53/35

For Time 30 Burpees 30 Pull Ups 1 Mile Run 30 Pull Ups 30 Burpees

1) Every 90 Seconds x 10 Power Clean + 2 Jerks + Clean + 2 Jerks 2) Build to 2 Rep Clean and Jerk for... Read More

EMOM 30 1) 6-10 Toes to Bar 2) 3-5 Strict Handstand Push Ups 3) 8 Overhead Squats 95/65

AMRAP 20 Bike for cals or Row for cals

1) Strict Press 8-8-5-5 2) 5 Rounds for Time 20 Abmat Sit Ups 20 DB Hang Power Clean and STO 40 Double Unders

AMRAP 7. Rest 5. AMRAP 7 2 Power Cleans 185/125 4 Strict Pull Ups 12 Wall Balls 20/14

AMRAP 20 200m Run 14 Kettlebell Swings 10 Burpees 2 Rope Climbs