WOD

Every 3 Minutes x 7 Rounds. each for time 200m Run 12 Toes to Bar

1)Bulgarian Split Squats 10-10-8-8-8 (each leg) 2)Up Ladder 12 Minutes. Increase by 1 rep each round 1 Ring Dip 1 Goblet Squat

1)Strict Press 10-10-10 2)AMRAP 10 4 Wall Walks 12 Pull Ups 4 Power Cleans 155/105

For Time. With a Partner 4x400m Relay Run then Alternate 20 full rounds of: 4 Deadlifts 225/155 1 Rope Climb then 6x200m Relay Run

1)Push Jerks 5-5-5-3-3-3 2)Back Squats 5-5-5-3-3-3

1)EMOM 10 2 Hang Power Snatches 2)AMRAP 10 7 Hang Power Snatches 75/55 12 Wall Balls 20/14

6 Alternating Rounds 5 Bench Press 10 Chin Ups *can be weighted

For Time. (cap 20) 100 Abmat Sit Ups 100 Double Unders 100 Shoulder to Overhead 45/35 100 Double Unders 100 Lunges 100 Double Unders

4 Rounds for Time 400m Run 15 Burpees 12 Pull Ups

AMRAP 20. With a Partner 20 Pull Ups 30 Wall Balls 40 DB Ground to Overhead