WOD

Squat Cleans 1 rep max 100 burpees for time

15 EMOM 2 db snatch 5 box jumps (go higher than normal) 5 kb swings

Strict Press 3 rep Max 5 rounds 20 push press (men: 115/95 women: 65/75) 20 v ups

800 m run 30 HSPUS 30 DB Should to overhead 30 KB Swings 30 Weighted lunges 800 m Run

25 dumbell thrusters 25 burpees 25 event push ups 25 Power cleans 25 DB thrusters

Start with 200m Farmers Carry 8 rounds  8 high pulls 8 snatches 8 kb swings Finish with 200m Farmers Carry  

Front Squats 3 rep max 1-6 Front Squats (85% rep max) Muscle ups (Dips) burpees

50-40-30-20-10 Double unders 50m Bear crawl 200 m run

15 min AMRAP 10 squats 10 push ups 10 lunges 5 burpees

FRAN