WOD

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

Sumo High Pulls: 3RepMX 25-50-25 Sumo High pulls 5-10-5 Bar Muscle Ups

400m run rest 1 min 10×100 (rest 10 sec) 400m run 10×100 (rest 10 Sec)

Groups of 3 20 min AMRAP 16 Burpee box jumps 16 Db Snatches 16 KB Swings 200m run

800m run 30 pullups 30 clean and jerks

Bench Press 21-15-9 Bench Press (115/155) Hang clean Dead lift