WOD

3x Max Ring dips Then 3 Rounds for time: Run 100m 20 Hand release push ups 10 Hang squat clean thrusters Rest 1 minute

Front squat x3 Then 3 Rounds for time: 20 Power cleans 30 AbMat sit ups

“Karen” For time: 150 Wall ball shots *compare to 111217

AMRAP 12 minutes Run 250m 25 Double unders

3 Rounds for time: 8 Power cleans 16 Burpee box jumps 27 Pull ups

4x Max Hand stand push ups For time: Row 1500m 50 Kettlebell swings 50 GHD sit ups

For time: 20-15-10-5 Ring Row Push press –perform 5 burpees after each round *compare to 120125

Front squat x5 Then For time: 250m Walking lunges 2x Max rep push ups

For time: 50 Wall ball shots 25 Box jumps Run 250m 25 Box jumps 50 Wall ball shots Run 250m

4x Max Effort Handstand push ups Then Every minute on the minute for 10 minutes: 3 Hang power cleans 6 Burpees