WOD

3 Rounds for max reps each round: Ring row 60 seconds 60 seconds rest Burpees 60 seconds 60 seconds rest KB snatch 60 seconds 60...

8x250m Sprint Work:Rest is 1:1

3 Rounds for time: 10 Squat clean to thrusters 25 AbMat sit ups

3 Rounds for time: 20 Pull ups Run 200m 30 KB swings

Back Squat x5 55,63,70,77,85% Then 3 Rounds for time: 30 Wall balls 30 Double unders

For time: Run 800m 50 Box jumps Run 400m 50 Back extensions Run 200m 25 Box jumps

5 Rounds for time: 5 Hang power snatch 10 Overhead squats 10 Bar facing burpees

4 Rounds for time: Row 500m 15 Push press 25 AbMat sit ups

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