WOD

Open Skill EMOM 10 minutes: 4 Thrusters (135/95) Max Double unders

Back squat x5 8 rounds for fastest split: Row 250m *compare to 120223

For time: Run 250 m 10 Hand stand push ups 20 Pull ups Run 500m 10 HSPU 20 Pull ups Run 750 10 HSPU 20... Read More

Press x5 21-15-9-15-21 reps fo time: Wall ball shots (20/16) Kettlebell swings (53/35)

Open Skill AMRAP 12 minutes: 50 Double unders 7 Burpees (add 7 Burpees each round) (Outlaw) *compare to 120822

Clean & Jerk x2 4 Rounds for time: Run 250m 7 Power snatches

Open Skill For time: Row 1000m 70 AbMat sit ups 50 Front squats 30 Ring push ups

Back squat x5 10 minute AMRAP: 5 Power cleans (155/105) 15 Box jumps (24″/20″)

For time: 30 GHD sit ups 40 Wall balls Run 500m 30 Pull ups 40 Wall balls Run 500m

Press x5 21-15-9 reps for time: Hang power snatch Toes to bar