WOD

Emom 30  1)6 TnG Power Cleans  2)10 Pull Ups  3)30 Double Unders 

Cossack Squat 5×10 Back Squat 5×10@60% Weighted walking Lunge 3×20

10 min bike Rest 2 1 mile run score cals and time.

6 Rounds. Alternating sets  10 Kettlebell Halo 7 Strict Press. Banded weight.  10 Half Kneeling KB Press  10 Lu Raises 

3 Rounds for Time 800m Run 30 Burpees 

1)Overhead Squat 3-3-3-3 2)5 Rounds for time 10 Overhead Squat 75/55 10 Toes to Bar 

Every 90 seconds x 10 Power Clean + Jerk + Clean + Front Squat + Jerk

Every 3 minutes x 8 200m Run 5-10 Strict Pull Ups

5 Rounds NFT 4 Turkish Get Ups (2 each side) 8 DB Bench Press  10 Renegade Rows 

For Time 30-24-18-12 Wall Balls Abmat Sit Ups KB Shoulder to Overhead (Split reps even between each arm) ***If you need to still get 25.3... Read More