WOD

Clean x3 3 Rounds for time: Run 100m 15 Front Squats (135/95) 15 Pull ups

Open Skill Ladder WOD: Power Snatch (115/85) Burpees 1/1, 2/2, 3/3… Work your way up as high as you can go in 10 minutes

Back Squat x5 For total reps: 2:00 ME Double Unders Then (no rest)- 3:00 ME Wall Balls 20/14# (attempt as many as possible UB –... Read More

For time: 50 Kettlebell swings (55/35) Run 250m 50 Hip extensions Run 250m 100 Double unders Run 250m 50 AbMat sit ups Run 250m 50... Read More

Push press x1 4 Rounds for time: 5 Power cleans (155/105) 20 Burpees *compare to 121212

5 Rounds for time: Row 200m 25 Wall ball shots 10 Box jumps

For time: Run 800m 30 Back squats (135/95) Run 800m 30 Deadlifts (135/95)

10 minute AMRAP: 5 Power snatch (115/85) 15 Pull ups

3 Rounds: 45 seconds work 15 seconds rest Russian twist Plyo push ups Overhead lunge Plate Ground to overhead

9 minute AMRAP 9 Hang power cleans 9 Front squats