WOD

EMOM 24 45 seconds work/15 seconds rest each minute 1) Strict Pull Ups 2) Strict Toes to Bar 3) Row for Cals

1) Back Squat 4×10 @ 65% 2) AMRAP 5: Burpees

AMRAP 20 200m Run 15 Wall Balls 20/14 200m Run 15 Pull ups 200m Run 15 Deadlifts @ bodyweight

5 Rounds for Time 3 Sets of Complex: Power Clean + STO + Front Squat + STO (185/128) 15 Toes to Bar

7 sets Bike max cals 2 minutes. Rest 2-3 minutes between sets 

EMOM 12 High Hang Snatch + Hang Snatch + Low Hang Snatch Overhead Squats 3-3-3-2-2-2

7 Rounds for Time 10 Front Rack Lunges 115/80 10 Power Cleans 3 Rope Climbs

Helen  3 rounds for time  400m run  21 KBS 53/35 12 pull ups 

5 Rounds AMRAP 3. Rest 1 3 Deadlifts 155/108 6 Push Ups 9 Air Squats

1)Front Squat 5×3@50% 5 second decent  2)Front Squat 3×10@60% 3)Double Tabata alternating  Bike or Row V Sit ups