WOD

1)Front Rack Lunge 10-10-8-8-8 (alternating legs) 2)Back Squat 3×5 @ 80%

For Time 21-15-9 Thrusters 95/65 Burpees Toes to Bar

AMRAP 20 200m Run 20 Deadlifts 135, 95 200m Run 20 Box Jumps 24, 20 200m Run 12 Power Cleans 200m Run 12 Shoulder to... Read More

For Time 25-20-15-10 Overhead Squats 95, 65 Pull Ups

Every 3 minutes x 10 sets 200m Run

1)EMOM 12 2 Hang Cleans 2)Back Squat 3×6 @ 78%

AMRAP 11 5 Push Jerks 155, 105 7 Hang Power Cleans 9 Deadlifts 11-22-33-44… Double Unders

10 Rounds for Time 10 Push Ups 12 DB GTO 50, 35 10 Weighted DB Box Step Overs 50, 35

For time  21-18-15-12-9-6-3 Thrusters 75/55 Lateral bar burpee 

50 strict ring dips Bench Press 5-5-5-3-3-3