WOD

Strength: 5min EMOM of: 3 Front Squats Metcon: 8min AMRAP of: 15 Hang Snatches…115/75 50 Double Unders 15 Front Squats…115/75 For Total Reps

5 Rounds of: 4min AMRAP of: Cash in- 120m Prowler (30m low, 30m high, 30m low, 30m high…50/0) 10 Cal Row 20 HSPU’s…45’s 10 Bar... Read More

52/42cal Bike 26 KB S. Arm Snatch…70/53 26 Burpee Over Bar 52 Toes to Bar 52 HSPU’s…25’s (EMOM of 3 Power Cleans…205/140) For Time (14min... Read More

6/40…5/30…4/20…3/10 of: Rope Climbs Heavy Wall Balls…30/20…10/9 For Time (15min Time Cap)

4 Rounds of: 12 Deadlifts…225/155 24 S2OH…95/65 12 Chest to Bar Pull Ups 24 Med Ball Sit Ups…20/14 (EMOM 3 Burpee onto plate) For Time... Read More

ENDURANCE: 6 Rounds of: 30/25 cal Bike 30/25 cal Row 3min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 2 Rounds of: 80 Thrusters…95/65 (One partner holds a barbell overhead while the other completes Reps) 80 SDLHP’s…95/65 (One... Read More

2 Rounds of: 6min AMRAP of: 50m Prowler Push…360/270 15 Ring Muscle Ups (sub- 27 C2B Pull Ups) 21 OHS…135/95 6min Rest For Total Reps

21min AMRAP of: 21 Toes to Bar 21 Grasshoppers 21 Med Ball Sit Ups 63 Double Unders (Every 3min, 1min Plank Hold) For Total Reps

15min AMRAP of: cash in- 100 Cal Row 4min Rest 48 High Wall Balls…20/14…12/11 16 Snatches…165/115 For Total Reps