WOD

For time: 21 Hang cleans 50 Double unders 15 Hang cleans 50 Double unders 9 Hang cleans 50 Double unders

For time: Run 800m 25 GHD sit ups Run 400m 50 Push ups Run 200m 100 Squats

3 Rounds for time: 15 Ground to overhead 15 KB swings 15 Pull ups

For time: Row (or run) 400m 21 Deadlifts Row (or run) 400m 15 Deadlifts Row (or run) 400m 9 Deadlifts

5 minutes max calorie row 4 minutes max pull ups 3 minutes max squats 2 minutes max pull ups 1 minute plank

AMRAP 15 in minutes 25 Double unders 15 Knees to elbows 10 Burpees

8 Rounds for max reps: Power cleans, 20 seconds Rest 10 seconds Jerk, 20 seconds Rest 10 seconds

Back squat 5 @ 70% 2×5 @ 75% 3 @ 80% 3 @ 85% Then 21-18-15-12-9-6 Overhead walking lunges KB swings Sit ups

4 Rounds for time: 4 Squat cleans 8 Burpees 12 Pull ups

3 Rounds for time: Row 500m 20 GHD sit ups 2 15′ Rope ascents *Bring long socks, pants, or tape if you are worried about... Read More