WOD

Front squat x5 4 Rounds for reps Row 400m (all out) Max rep pull ups Rest 1 minute

“Filthy 50″ For time: 50 Box jumps 50 Jumping pull ups 50 KB swings 50 Walking lunges 50 Knees to elbows 50 Push press 50...

Open skill For time and reps: Run 800m 5 minutes max handstand push ups Run 800m

Max Clean 3 Rounds for time: 20 Pull ups 8 Hang power snatch (115/85)

For total time: Row 1000m 3 rounds 15 Push ups (Games) 15 Box jumps 15 Push press

Back squat Max Minute on, minute off for 10 minutes: 30 Ketllebell swings

15-12-9 reps for time: Thrusters (135/95) Pull ups -Run 250 after each round

EMOM 7 Minutes: 1 Hang clean + 1 Hang power clean 5 Rounds for time: 5 Power cleans (175/125) 25 Lateral barbell jumps (Over &...

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