WOD

Front Squat x5 3 Rounds for time: 20 Barbell lunges 20 Lateral jumps 20 AbMat sit ups

2 Rounds for time: Run 400m 30 Wall ball shots 20 Kettlebell swings

WOD 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12... Read More

Deadlift- Heavy single 10 minute AMRAP: 5 Ground to overhead 10 Games push ups 50 Double unders

Open skill For time: 25 Cal row 25 Lunges 25 KB 25 Box Jumps 25 Toes through rings 25 Hip Ext 25 Burpees 25 Cal... Read More

Back squat x5 21-15-9 Reps for time: Push jerk Med ball sit up

Partner WOD 4 Round for time and max reps: Row 300m Max rep pull ups (1 partner rows, the other does pull ups. Switch every... Read More

Workout 13.3 12 minute AMRAP of: 150 Wall balls 90 Double-unders 30 Muscle-ups

Deadlift x3 3 Rounds for time: 12 Deadlifts 9 Front squats 6 Push press 50 double unders after each round

For time: Run 400m 21-15-9 Hang power clean Ring dips Run 400m