WOD

For time: Row 800m 25 Toes to Bar Run 800m 50 Hip extensions

Find one rep max Snatch (full squat) Then 3 Rounds for time: 5 Squat clean to Thrusters 10 Pull ups 5 Squat clean to Thrusters... Read More

Max rep Ring dips 15 Minute AMRAP 20 Med Ball Sit ups 20 KB swings 40 Double unders

Back Squat x8 Then 3 Rounds for time: 10 Deadlifts 15 Burpees

For time: Row 50 Cal 150 Double unders Run 800m

15 minutes of Hanstand skill work Every minute on the minute for a maximum of 15 minutes: 8 Thrusters (95/65) *compare to 120416

Take 10 minutes to find max height box jump Then 3 Rounds for time: Row 300m 15 Box Jumps 15 Pull ups Rest :30

Snatch 7×3 One Minute On…One Minute Off…for 10 minutes. 30 KB Swings – 2 pood *You have 1 minute to get 30 KB swings. If... Read More

Muscle up progression/Ring work AMRAP in 10 minutes of: 5 Power cleans 25 Double unders

Back Squat x10 3×15 Back Ext. 3×20 GHD sit ups 2x Max effort strict pul ups