WOD

For time: Run 800m 25 Burpees Row 800m 25 Burpees

Snatch x3 3 Rounds for reps: 90 seconds work/30 seconds rest Wall ball Pull ups Kettlebell swings

Good morning x10 For time: 50-40-30-20-10 Double unders 10 Deadlifts after each round

For time: Run 800m 10 Hang cleans 15 Toes to bar Run 400m 10 Hang cleans 15 Toes to bar Run 200m 10 Hang cleans... Read More

Ring Dips x15 21-15-9 reps for time: Push press Pull ups Cal Row

Front Squat max AMRAP 10 minutes: 7 Ground to overhead 7 Front squats 21 AbMat sit ups

3 Rounds for time: 10 Deadlifts 15 Pull ups 20 Box jumps

Squat snatch x5 Then 4 Rounds for time: Run 250m 7 Hang power snatch

For time: Row 500m (all out) 4 rounds of 20 Kettlebell swings 10 Toes to bar Row 500m (all out)

3×5 Overhead squat (absolutely perfect) AMRAP 12 minutes: 50 Double unders 7 Burpees (add 7 Burpees each round)