WOD

Alternate Sets. NFT. Back Squat 5-5-3-3-2-2 Strict Pull Ups (can be weighted) 10 Reps

1) 8 Sets: Push Jerk + Split Jerk 2) AMRAP 7 5 DB Shoulder to Overhead 50/35 20 Double Unders

5 Rounds for Time 25 Wall Balls 20/14 10 Power Cleans 135/95 12 Toes To Bar

1) Hip Thrusters 8-8-8-8-8 2) Deadlift 2-2-2-2-2-2

5 Rounds. Every 3 Minutes. Rest 1 between rounds 400m Run Max Pull Ups in remaining time. *score total pull ups

For Time 10-9-8-7-6-5-4-3-2-1 Power Cleans 155/108 Bar Facing Burpees

AMRAP 12 3-6-9-12…. Chest To Bar Pull Ups Abmat Sit Ups Shoulder to Overhead 105/73

Back Squat 2-2-2-2-2-2-2

AMRAP 8 10 Burpees 30 Thrusters 75/55 10 Burpees 30 Push Press 75/55 10 Burpees 30 Pull Ups **Rest 5 minutes then repeat amrap in... Read More

AMRAP 5 8 Hang Power Snatch 75/55 8 Overhead Barbell Lunges rest 5 minutes AMRAP 5 8 Kettlebell Swings 53/35 8 Push Ups