WOD

Back squat x8 10 to 1 Barbell lunges Sit ups Kettlebell swings

5 rounds for total reps of: 1 min. to complete 5 Power Cleans -with the remainder of the minute complete ME Split Jerks 1 min.... Read More

7 rounds for total Wall balls of: 2 minutes to complete- Row 12 Calories 12 Lateral Box Jumps ME Wall ball *Rest 1 minute after... Read More

3 Rounds for time: 5 Front squats 15 Knees to elbows 30 Mountain climbers

Deadlift x5 4 Rounds for time: 15 Hand Release push ups 20 Kettlebell swings 25 AbMat sit ups

Open Skill For time: Row 500m all out -no rest 3 rounds 18 Pull ups 9 Jerks -no rest Row 500m all out

Back squat x10 For time: 10 Hang squat cleans 20 Burpees 30 Box jumps 20 Burpees 10 Hang squat cleans

For time: Row 1000m 25 Hip extensions 50 Med ball clean wall ball shots

Push Press- Heavy single E.M.O.M. 7 minutes 3 Push press at 80% -Rest 1 minute E.M.O.M. 7 minutes 8 Pull ups

5 Rounds for time: 5 Power cleans 10 Russian twists (R/L=1) 15 Kettlebell swings