WOD

10 Rounds for Time  5 Deadlifts 225/155 12 Wall Balls 20/14 10 Toes to Bar

Build to heavy set: Power Clean + Hang Power Clean + Front Squat + 2 Jerks

Push Press 5-5-3-3-2-2 4 Rounds for Time60 Double Unders20 Kettlebell Swings 53/35

Mary AMRAP 20 5 Handstand Push Ups 10 Pistols  15 Pull Ups 

6 Rounds. Alternating. NFT10 DB Bench Press8 DB Rows each arm15 Weighted Sit Ups

EMOM 40 1: 5 Touch and go Power Cleans 2: 10 Burpees 3: 10 Dual KB or DB Thrusters  4: 10 Cal Bike 

AMRAP 20. With a partner  20 DB GTO 50/35 18 Lateral Burpees over DB 16 Pull Ups  25/20cal bike or 500m Row or 400m run

3 Rounds for Time  400m Run 25 Wall Balls 20/14 20 KBS 53/35

7 Rounds Not for Time 8 Kneeling Dual KB Press 8 Strict pull Ups *can be weighted  6 Strict Press 6 Chin Ups *can be... Read More

Class 9/11 tribute Wod For time  2001m run 11 box jumps 30/24 11 thrusters 125/85 11 chest to bar pull ups  11 power cleans 175/115... Read More