WOD

EMOM 10 mins: Dead Lift 2 reps 3 rounds 3 power cleans 9 burpees

2 rounds 100m run 50 double unders

13 min amrap “ascending Ladder x2” 2 HSPUs 4 weighted lunges Every 3 minutes 3 squat cleans (135/155)  

25 weighted lunges farmers carry 25 wall balls farmers carry 25 kb swings farmers carry 25 slamballs

800m run 200m run 30 pullups 50 thrusters

Push Press: 1 rep mx 4 rds 12 OH squats 40 DUs 40 front squats

Back Squat: 5×2 EMOM 7 mins 1 catch low squat clean 1 catch high power clean 1 catch low 4-1 squat cleans burpees

200m Run 16 push ups 8 hang cleans @ 65% 200m run 16 push ups 32 Wall balls 200m run 16 push ups 8 Hang... Read More

Clean: One rep mx 2 rounds 3-2-3-2 cleans db man makers

Snatch Hang Pulls- 4×8 16 min AMRAP 6 snatches 20 Bar jump overs rest :30 secs