WOD

3 Rounds for Time 3 Rope Climbs 20 KBS 70/53 16 KB Front Squats 70/53 800m Run

3 Rounds for Time 20 Toes to Bar 15 Shoulder to Overhead 135/95 100 Double Unders

AMRAP 10 7 Power Snatches 95/65 12 Burpees THEN immediately into: 7 minutes to build to max power snatch

1) EMOM 12 Power Clean + 3 Push Jerks 2) Front Squat 4-4-4-4-4-4 **3 second pause at bottom for first 2 reps of each set

1) 1,000m Row for Time 2) 500m Row for Time 3) 250m Row for Time

EMOM 30 Min 1: 10-15 Wall Balls 20/14 Min 2: 7 Deadlifts 225/155 Min 3: 2-3 Wall Walks

10 Rounds for Time 8 Power Cleans 135/95 10 Push Ups 10 Pull Ups

1) Bulgarian Split Squats 6-6-6-6-6 2) Back Squat. 1×1@88%-90%-93%-95% then build to heavy single for day

1) Split Jerk: 6 minutes to build to heavy double 6 minutes to build to heavy single 2) EMOM 14 5 Push Press 6 Lateral... Read More

7 Rounds for Time (cap 20) 10 Strict Pull Ups 12 DB GTO 50/35 14 Front Rack DB Lunge 50/35 200m Run