WOD

For time: 21-15-9 Cal Row Deadlifts Pull ups

Back Squat 3 Rounds for time: 20 Barbell lunges 20 Push press 20 Kettlebell swings

Push press x5 E.M.O.M 5 Power Snatch 10 Burpees -Snatch odd minutes -Burpee even minutes

3 Rounds for time: Run 400m 25 Hip extensions 75′ Farmer carry

Back Squat 10 rounds: 30 second max calorie row 30 second max rep pull up

4 rounds for total working time of: 8 Hang Squat Clean to Thrusters 12 Burpee Over-the-Box Jumps 16 KBS 2 -Rest 2 minutes *20 minute... Read More

15 minutes to work up to a heavy but perfect Hang squat snatch For time: Row 1000m -No rest 50-40-30-20-10 Double unders AbMat sit ups... Read More

E.M.O.M. 2 Power clean For time: 15 C2B Pull-ups 50 Split Jumps 30 Wall Balls 12 C2B Pull-ups 40 Split Jumps 20 Wall Balls 9... Read More

15 Min work up to a heavy jerk 4 Rounds for time: 12 Burpees 9 Box jumps 7 Power snatch

3 Rounds for time: 7 Hang Power Cleans 15 Ring dips 50 Double unders