WOD

27min AMRAP of: 21…15…9 of: Snatch…135/95 Burpee Over Bar Rest 5min then: 50 Calorie Bike Rest 5min For Total Reps

ENDURANCE: 9 Rounds of: 30/25 Calorie Row 10m Burpee Broad Jump 10m Bear Crawl 1min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 2 Rounds of: 50 Thrusters…135/95 (Partner holds pull up hang) 50 Calorie Bike (Partner holds Thruster bar overhead) 30... Read More

5…4…3…2…1 of: Rope Climbs (25m Prowler Push…270/180 after each set) For Time (12min Time Cap)

20min AMRAP of: 100 Butterfly Sit Ups 100 Russian Twists…20/14 100 Double Unders 2min Plank Hold 100 Double Unders 50 Toes to Bar (400m Run... Read More

50 SDLHP’s…95/65 50 Calorie Row 50 Snatches…95/65 50 Pull Ups (chin over vertical and horizontal plane of the bar) (EMOM 5 HR Push Ups) For... Read More

Strength: 5min EMOM of: 2 Thrusters Metcon: 50/27…40/21…30/15…20/9 of: Wall Balls…20/14…10/9 Assault Cals For Time (14min Time Cap)

2 Rounds of: 8min AMRAP of: 24Hang Cleans…135/95 16 Burpee Box Jumps…24/20″ 24 Chest to Bar Pull Ups 16 HSPU’s…(2)35’s 8min Rest For Total Reps

ENDURANCE: 3 Rounds of: 8min AMRAP of: Cash in- 800m Run 40cal Row 40 KB Swings…53/35 4min Rest For Total Reps OLYMPIC- Snatch

With a partner, complete the following: 15min AMRAP of: 50 Power Cleans…185/125 (partner holds top of dip) 50cal Bike (partner holds front rack…185/125) 50 Toes... Read More