WOD

For total time: Row 1000m 3 rounds 15 Push ups (Games) 15 Box jumps 15 Push press

Back squat Max Minute on, minute off for 10 minutes: 30 Ketllebell swings

15-12-9 reps for time: Thrusters (135/95) Pull ups -Run 250 after each round

EMOM 7 Minutes: 1 Hang clean + 1 Hang power clean 5 Rounds for time: 5 Power cleans (175/125) 25 Lateral barbell jumps (Over &... Read More

Open Skill 21-15-9 Reps for time: Push Jerk (155/105) Kettlebell swing (55/35)

Max rep Chin ups x3 For 12 minutes: Even minutes- Sprint 100m Odd minutes- 10 Burpees

Open Skill AMRAP 10 minutes: 15 Power snatches (75/55) 30 Double unders Then -Rest 2 minutes Max effort 500m row

Back squat x3 3 Rounds for time: 30 Wall ball shots 20 Knees to elbows 10 Ball slams

3x Max rep Chin ups Climb the ladder as high as possible in 10 minutes: Hang squat snatch 1,2,3,4,5,6…. Run 100m after every round

Open Skill WOD: 8 Minutes max meter row 6 Minutes max wall ball shots 4 Minutes max Kettlebell sumo deadlift high pull