WOD

For Time 21-15-9 Thrusters 95/65 Pull Ups

Emom 30 1)Bike 40 Seconds  2)6 Single Arm Devils Press 2)3-6 strict chest to bar pull ups 

Alternating Sets. Build in weight. Pause Front Squats 6×3 Weighted Sit Ups 6×15

4 Rounds  Amrap 4. Rest 1.  8 Pull Ups  10 Push Ups 8 10m Shuttle Runs

1)10 Minutes.  Build to Heavy Hang Power Snatch  2)Increasing Ladder 8 minutes. Increase by 2 reps each round  2 power snatches 95/65 2 bar facing... Read More

With a Partner  Amrap 20 5 Hang Power Cleans 135/95 5 Shoulder to Overhead 10 Burpees *alternate full rounds 

3 Rounds for Time 15 Chest to Bar Pull Ups 8 Box Jump Overs 30/24 15 KBS 70/53 8 Box Jump Overs 30/24

Amrap 40 With a partner Max cals bike or row *switch every 2 minutes*

7 Rounds for Time  10 Ring Dips  5 Wall Walks 50 Double Unders 

5 Rounds. Alternate movements  5 Back Squats  Amrap: Chin Ups