WOD

3 rounds 400 m run 30 situps

Snatch Practice 5 rounds SPRINT 15 power snatches (95/65) 15 burpees

5×2 Across BackSquat 8 Min AMRAP 4 squat cleans (185/135) 8 HSPUS (or strict Dumbbell press)

Bench Press: one rep mx 2 rounds 400m famer’s carry rest 2 minutes (RX 55/35)

10 min AMRAP 6 goblet Squats (35/55) 7 kb swings 8 high pulls with KB After AMRAP: REST 3 MINS THEN: Run a mile

Deadlift 8×1 Across (80-85%) 1-3-5-3-1 Bar Muscle ups Deadlifts (315/225)

Push press + Jerk (across) 5+1 4+1 3+1 2+1 1+1 EMOM 6Minutes 5 DB sitting strict press (55/35) 15 bar jumps (RX 65/95) 2 rds... Read More

Hot Shots 19

4 rounds 200m wall ball sprint 20 box jumps (rx:20/24″) rx+24/30″)

Front Squat: one rep max 10-1 Front Squat (RX: 95/65) DB Snatch (55/35) 1-10 Power Clean (95/65) DB Thrusters (55/35)