WOD

12 min amrap (by 2’s) 2 curls 2 handstand push ups

3 sets of mx pull ups 3 sets of mx L-sits 10-1 power cleans box jumps weighted lunges

Team Wod 3 rounds ( 1 min of each round change) Assualt bike Rower push ups burpees box jumps

Snatch: Practice For time: 40 KB swings 30 Deadlift 20 HSPus 10 Ch to Bar

3 Rounds wall ball drills 400m run Then Ladder drills

13min AMRAP 7 pull ups 7 squats 7 push ups 7 sit ups  

sqt cln:5 rep mx 3-6-9-12 hang clns 2-4-6-8 sqt clns burpees

Push Press 3×6 (3 slow & 3 fast) 8 rounds (Dumbbells) 2 renegade rows 2 push press 2 thrusters