WOD

AMRAP 15 Minutes: 10 Hand release push ups 15 Kettlebell swings 20 AbMat sit ups Run 250m

Push press x5 55,63,70,77,85% Please see blackboard for WOD details

15 minutes Double under practice 4 Rounds for time: 10 Deadlifts Run 250m 50 Double unders

Clean x5 55,63,70,77,85% 3 Rounds for time 7 Push Jerks 14 Lateral Box jumps 21 Knees to elbows

Muscle up transition work 21-15-9 reps for time: Pull ups Kettlebell Swings Burpees

Back Squat x5 55,56,70,77,85% See CFM Blackboard for birthday WOD details

5-5-5-5-5 reps for weight of the following Barbell Complex Power clean Front squat Push press Back squat Push press

5x 1 Snatch pull + 1 Hang power snatch + 2 Overhead squats Then Tabata Pull ups Tabata Push ups Run 1000m

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