WOD

Amrap 20.   With a Partner  30 Cals Bike or Row  12 Knees to Elbows from Rope 30 Wall Balls 20/14 12 Synchro Burpees  30 DB Hang... Read More

5-8-10-15-10-8-5 Bench Press  Supine Grip Barbell Rows 

Emom 30  1)6 TnG Power Cleans  2)10 Pull Ups  3)30 Double Unders 

Cossack Squat 5×10 Back Squat 5×10@60% Weighted walking Lunge 3×20

10 min bike Rest 2 1 mile run score cals and time.

6 Rounds. Alternating sets  10 Kettlebell Halo 7 Strict Press. Banded weight.  10 Half Kneeling KB Press  10 Lu Raises 

3 Rounds for Time 800m Run 30 Burpees 

1)Overhead Squat 3-3-3-3 2)5 Rounds for time 10 Overhead Squat 75/55 10 Toes to Bar 

Every 90 seconds x 10 Power Clean + Jerk + Clean + Front Squat + Jerk

Every 3 minutes x 8 200m Run 5-10 Strict Pull Ups