WOD

21-15-9 reps for time: Snatch Pull ups Burpees

4 Rounds: Run 250m carrying 45lbs.(25 lbs.) Rest 1 minute

7 Rounds for time: 7 Hang cleans 7 Push press 7 KB swing *compare to 120119

Row 800m Row 600m Row 400m Row 200m Work:Rest = 1:1 Then 2x Max effort Pull ups

Back squat x3 63,70,77,85,93% Then AMRAP 10 minutes: 30 Overhead walking lunges (45/25) 15 Games push ups

“DT” 5 Rounds for time: 155(115) lb. Deadlift, 12 reps 155(115) lb. Hang clean, 9 reps 155(115) lb. Push jerk, 6 reps *compare to 120107

3 Rounds for max reps each round: Ring row 60 seconds 60 seconds rest Burpees 60 seconds 60 seconds rest KB snatch 60 seconds 60... Read More

8x250m Sprint Work:Rest is 1:1

3 Rounds for time: 10 Squat clean to thrusters 25 AbMat sit ups

3 Rounds for time: 20 Pull ups Run 200m 30 KB swings