WOD

AMRAP in 10 minutes: 15 Thrusters 50 Double unders

Back Squat x3 3 Rounds for time: Run 200m 20 Pull ups 20 GHD sit ups

4 Rounds for Max reps 1 minute KB swing 1 minute rest 1 minute Wall ball 1 minute rest 1 minute AbMat sit up 1... Read More

3 Rounds for time: 7 Hang squat cleans 15 Ring dips 35 Double unders

21-15-9 reps for time: Deadlift Strict Pull ups

Power Clean x5 70,75,80% Tabata: Burpees Box Jumps

Back Squat x5 70,75,80% 3 Rounds 20 Weighted lunges 15 Games push ups 20 AbMat sit ups

For time: Run 800m 4 rounds: 7 cleans 7 Pull ups Run 800m

Partner WOD 50, 40, 30 Wall ball shots -While one partner throws wall balls, the other partner completes 10 pull ups and holds plank until... Read More

For time: Run 800m 50 Back ext. 20 Double unders Run 400m 50 Mountain climbers 20 Double unders