WOD

15 minutes Ring work 3 Rounds for time: Row 500m 75 Double unders (Outlaw)

Power Clean x3 5 Rounds for time: 3 Hang power cleans 6 Burpees over bar 12 Knees to elbows Run 100m 3 Hang squat cleans

12 minutes handstand work For time: Run 1 mile 40 C2B Pull ups (Outlaw)

Front Squat x3 2 Rounds for time: 20 Hand release push ups 25 Box jumps 30 Barbell lunges

5 Rounds for time: 6 Clean and jerks 20 Lateral jumps

Front Squat x3 30-20-10 reps for time Pull ups Kettlebell swings Goblet squats Med ball sit ups

3 Rounds for time: Row 400m 16 Wighted step ups Run 400m

Press x3 In 12 minutes complete: 100 Double-Unders AMRAP of… 7 Deadlifts 25 Burpees (Outlaw)

AMRAP in 20 minutes of: 400m Run 20 Pull ups 30 Push ups 40 Squats

Power Clean x3 For time: 5 Push press 10 Box jumps 15 Kettlebell swings 10 Push press 15 Box jumps 20 Kettlebell swings 15 Push... Read More