WOD

Jerks 3-3-3-3 3-6-9-6-3 Farmers carry Jerks Spiderman pushups dips

Front Squats 5-5-5-5 8 rounds 300m run 8 front squats 10 kb swings

WOD 1: mile for time WOD 2: 6 rounds 2 man makers 100m sprint  

max push ups 3 rounds 15 min amrap 200m sprint 20 skier jumps 20 overhead plated squats  

Hang Clean 5-3-2-1-1 6 rounds 5 Hang Cleans (135/95) 5 push Press 1 (muscle up-advanced) or Chest to bars

4 rounds  400m run 6 rounds 200m run 8 rounds 100m run 1 mile run

Dead lift 5-5-5-5 10 Rounds 5 dead lifts 15 push ups

3-3-3-3 Squat cleans EMOM 1 Squat clean 1 Burpee

Bench Press 5-3-2-1-1 5 Rounds 400m run 15 bench press (135)

3 rounds max hand stand holds   5 rounds 20 KB swings 20 push ups 20 situps