WOD

In 15 minutes, work up to a max Clean and Jerk Then For time: Run 200m 20 Burpee box jumps Run 400m 15 Burpee box... Read More

4 Rounds for time: 25 Wall ball 15 GHD sit ups

Snatch 5×3 Then 3 Rounds for time: Row 400m 15 Deadlifts Rest 1 minute *compare to 111221

AMRAP in 5 minutes 10 KB swings 10 Cal row Rest 1 minute AMRAP 5 minutes 10 Knees to elbows 10 Box jumps

2 Cleans every minute for 10 minutes *record highest weight completed Then Back Squat 5×5 55, 63, 70, 77, 85%

7 Rounds for time: 10 Wall ball shots 10 Pull ups compare to 111119

4 Rounds: Max meter Row in 1 minute Plank (variations) 1 minute

3 Rounds for time: 200m Med Ball run 15 Ring Push ups 200m Med Ball run 20 Med Ball sit ups

5 Rounds for time: 10 Box jumps (high) 15 Ring rows 20 Med ball cleans

For time: Run 400m 30 Ring dips Run 400m 30 Hip extensions Run 400m 30 Burpees