WOD

“Roy” 5 Rounds for Time 15 Deadlifts 225/155 20 Box Jumps 24/20 25 Pull Ups

1) Hip Thruster 10-10-10-10 2) Back Squat 3-3-3-2-2-2

AMRAP 20 20 Pull Ups 20 Power Snatches 75/55 20 Box Jumps 24/20 20 Shoulder to Overhead 75/55 20 V Sit Ups

Every 90 Seconds x 10 Sets 2 Hang Cleans + 1 Jerk

1) DB Rows 8-8-8-8-8-8 each arm 2) Supine Grip barbell rows 8-8-8-8-8-8 3) 2k Row for Time

3 Rounds AMRAP 5. Rest 2. 10 Hand Release Push Ups 10 Overhead DB Lunges 50/35 **2 DB 10 Knee to Elbow 10 Pull Ups

2 Rounds For Time 50 Wall Balls 20/14 400m run 30 Kettlebell Swings 53/35 20 Chest To Bar Pull Ups 10 Deadlifts 275/205

AMRAP 14 15 Push Ups 10 DB Hang Squat Cleans 50/35 10 Weighted DB Box Step Overs 24/20

1) Push Jerk 3-3-3-2-2 2) AMRAP 9 7 Hang Power Clean and STO 95/65 20 Double Unders

1. Seated Upside Down KB Press 6-6-6-6-6 2. Seated Single Arm DB Press 5-5-5-5-5 3. Bench Press 3-3-3-3-3