WOD

Deadlift 3-3-3-2-2-2 Walking DB Lunges 4×20 steps

Amrap 15 100m Run 10 Goblet Squats 100m Run 10 Toes to Bar 100m Run 10 DB Ground to Overhead

Emom 30 1)30 seconds bike or row 2)30 seconds pick pull up variation (scaled, strict, c2b, mu etc) 3)complex: power clean + front squat +...

Amrap 25 12 Wall Balls 20/14 1 Rope Climb 12 Burpees *minutes 5, 10, 15, 20 run 400m

For Time 50/40 cal bike 1 mile run 30 power clean and jerks 115/80

Bench Press 5-5-5-3-3-2-2 DB Pull Overs 7-7-7-7 Close Grip Push Ups 50 reps

Overhead Squat 7-7-7-7 Back Squat 10-10-10-10 Weighted DB Walking Lunge 3×20 steps AHAP