WOD

Emom 30 1)8 Box Jump Overs 24/20 2)12 Wall Balls 3)2-4 Bar Muscle Ups

10 Rounds for Time 3 Power Cleans 185/125 7 Strict Handstand Push Ups

5 Rounds Amrap 4. Rest 90 sec 10 Air Squats  8 Kettlebell Swings 53/35 10 Abmat Sit Ups  8 Push Ups 

For Time  21-15-9 Overhead Squats 95/65 Chest to Bar Pull Ups 

Emom 40 1)30 seconds Bike  2)7-12 burpees 3)30 seconds Row  4)7-12 Toes to Bar

Hip Thruster 3×15 Back Squat 5×5 @70% tempo 32X3 *Wide Grip Strict Pull Ups. Max rep set after each working set

6 Rounds NFT 10 Strict Press  10 DB Push Press 10 Rear Delt Fly (seated) 

5 Rounds for Time  400m Run 14 DB GTO 50/35 12 Pull Ups

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