WOD

3 Rounds for time: 10 Deadlifts 15 Pull ups 20 Box jumps

Squat snatch x5 Then 4 Rounds for time: Run 250m 7 Hang power snatch

For time: Row 500m (all out) 4 rounds of 20 Kettlebell swings 10 Toes to bar Row 500m (all out)

3×5 Overhead squat (absolutely perfect) AMRAP 12 minutes: 50 Double unders 7 Burpees (add 7 Burpees each round)

3x Max Ring dips Then 3 Rounds for time: Run 100m 20 Hand release push ups 10 Hang squat clean thrusters Rest 1 minute

Front squat x3 Then 3 Rounds for time: 20 Power cleans 30 AbMat sit ups

“Karen” For time: 150 Wall ball shots *compare to 111217

AMRAP 12 minutes Run 250m 25 Double unders

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