WOD

Back Squat 5×3 Then “Annie” 50-40-30-20-10 Double unders Sit ups *compare to 111112

Tabata: Row Pull ups Plank Squats

In 15 minutes, work up to a max Clean and Jerk Then For time: Run 200m 20 Burpee box jumps Run 400m 15 Burpee box...

4 Rounds for time: 25 Wall ball 15 GHD sit ups

Snatch 5×3 Then 3 Rounds for time: Row 400m 15 Deadlifts Rest 1 minute *compare to 111221

AMRAP in 5 minutes 10 KB swings 10 Cal row Rest 1 minute AMRAP 5 minutes 10 Knees to elbows 10 Box jumps

2 Cleans every minute for 10 minutes *record highest weight completed Then Back Squat 5×5 55, 63, 70, 77, 85%

7 Rounds for time: 10 Wall ball shots 10 Pull ups compare to 111119

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