WOD

15 min AMRAP Pull up ladder 200m run 1 pull up 200m run 2 pull ups and so on…

Over Head Squats 3×10 6 min AMRAP OVER HEAD SQUATS Drop the bar = 4 burps

Deadlifts one rep EMOM 7 mins 2 dead lifts (80-85%) Foot work

17-13-17-13-17 pushups wallballs 30-50-30-50-30 air squats

Push press: one rep mx 6 rounds 12 db push press 12 db front squats 12 kb swings

3 rounds 10 thruster 10 power cleans

Hansen

Front Squat one rep mx EMOM 5 mins: 2 front sqts 5 MIn AMRAP: lunges/ sit ups