WOD

Front squat- Heavy single 10 to 1 Thrusters -On the minute

4 Rounds for time: Run 250m 5 Hang power cleans 15 Knees to elbows

Ring dips x10 For time: 30 Hand release push ups 30 Wall balls 30 Pull ups 100 Double under 20 Hand release push ups 20...

4 Rounds 400m row 10 Hip Ext. 20 goblet squats Rest 1 minute

Snatch x 2 Please see board for WOD details

Record total Burpees and total reps of amraps: 1 minute ME Burpees -no rest 4 Minute AMRAP: 7 Hang power cleans 14 KB swings 28...

Front Squat x5 3 Rounds for max reps 1 Minute Row (cal) 1 Minute Jumping lunges 1 Minute Toes to bar 1 Minute Rest

12 minute AMRAP 100 Wall balls 75 Double unders 30 Pull ups

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