WOD

1.EMOM 10 2 Hang Cleans 2.For Time (cap 10) 40 Front Squats 105, 73 30 Box Jumps Overs 24, 20 40 Burpees

AMRAP 12 8 Handstand Push Ups 8 Dumbbell Hang Power Clean & STO (2 DB) 35 Double Unders

Strict Press 8-8-8-8 3 Rounds for Time 400m Run 20 Kettlebell Swings 53, 35 12 Toes to Bar

AMRAP 25 520m Loop Run 15 Pull Ups 15 Ground To Overhead 135, 95

Bench Press 5-5-5-3-3-3 ~30 Push Ups after each working set

1.Single Leg RDL 5×8 each leg 2.Back Squat 3×[email protected]% 1×[email protected]% 1×[email protected] 83%, 86%, 90%, 92%

15 Minutes 200m Run Ascedning number of sets in complex each round: Power Clean + Front Squat + Hang Clean + 2 Shoulder to Overhead... Read More

1.Push Jerks 3-3-3-3-3 2.For Time 21-18-15-12-9-6-3 Kettlebell Swings 53, 35 Abmat Sit ups