WOD

For Time: 800 m run 30 kb swings 20 DB snatch 10 man makers

Lunges 3X10 3-3-3 3 rounds 20 dumbbell step ups 30 lunges no weight

Hang Cleans 5-5-5-5 EMOM 8 minutes odd: 5 hang cleans (60-65%) even: 10 burpees (adv:15-20 burpees)

4 rounds 400m run rest 1 min 200m run rest :30

5-10-18: dumbbell thrusters renegade rows 18-10-5: front squats (115/135) power cleans

For time: 2 rounds: 40 wallballs 40 dumbbell shoulder-to-overhead 40 dumbbell snatches 40 box jumps -then- Finish with a 400 m run

Strength: Deadlift, 1-1-1-1-1-1-1 (Ascending weight each set) WOD: 12 minute EMOM: 3 deadlifts (60-65%) 5 chest-to-bar pullups

Strength: squat clean, 2 rep max WOD: 2 minute AMRAP squat cleans (70%) -then- Rest for 1 minute. -then- 2 rounds for time: 4 squat... Read More

For time: 100 double unders 80 situps 60 dynamic pushups 40 dumbbell push press 20 dumbbell thrusters

10 minute EMOM: 2 strict press