WOD

3 Rounds: 45 seconds work 15 seconds rest Russian twist Plyo push ups Overhead lunge Plate Ground to overhead

9 minute AMRAP 9 Hang power cleans 9 Front squats

Push press x3-5 For time: 30 Push press (115/85) 30 Box jumps (24/20) 30 Burpees 30 Hanstand push ups

Open Skill 3 Rounds: 90 seconds work 30 seconds rest Wall Ball Double under Row (cal)

Hang Snatch x1 AMRAP 12 Minutes Run 250m 15 Kettlebell swings 20 AbMat sit ups

Open Skill “Fran” 21-15-9 Reps for time: Thrusters (95/65) Pull ups

Deadlift x1 “Elizabeth” 21-15-9 reps for time of: Clean (135/95) Ring dips *compare to 111206

In a 14 minute time frame, complete: 75 Wall ball shots 750m Row 75 Split jumps Max double unders with remaining time

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