WOD

Deadlift x5 4 Rounds for time: 15 Hand Release push ups 20 Kettlebell swings 25 AbMat sit ups

Open Skill For time: Row 500m all out -no rest 3 rounds 18 Pull ups 9 Jerks -no rest Row 500m all out

Back squat x10 For time: 10 Hang squat cleans 20 Burpees 30 Box jumps 20 Burpees 10 Hang squat cleans

For time: Row 1000m 25 Hip extensions 50 Med ball clean wall ball shots

Push Press- Heavy single E.M.O.M. 7 minutes 3 Push press at 80% -Rest 1 minute E.M.O.M. 7 minutes 8 Pull ups

5 Rounds for time: 5 Power cleans 10 Russian twists (R/L=1) 15 Kettlebell swings

Snatch (any style) Heavy single 3 Rounds for time: 400m Row 20 Box jumps 20 Toes to bar

Open Skill In 12 minutes, complete: 100 Double unders then AMRAP 7 Deadlifts 25 Burpees

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