WOD

For Time 800M Run 5 Rounds 20/15 Cal Bike 3 Wall Walk ups 10 American Swings 24/16kg Then 800M Run

OT2M for 10 Minutes 2/2 Turkish Getup  2 Weighted Pull Up 20-18-16-14-12-10-8-6-4-2 Calorie Row 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs 24/20

For Time 8 Bar Muscle Ups 50′ DB Lunges 50/35s 50 Double Unders 6 Bar Muscle Ups 50′ DB Lunges 50/35s 50 Double Unders 4... Read More

OH Squat 32X1 Tempo *Build over 10 minutes 5 Rounds 400 Meter Run 10 Back Squats 155/105lbs 10 Strict HSPU

3 Rounds 800m Run 40 Air Squats 20 Chest to Bar

50-40-30-20-10 Dumbbell Bench Press 50/35s Double Unders Calorie Echo Bike *female cals…40,32, 24, 16, 8

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees 155/225-lb barbell

Alternate w/ a partner every 3 Minutes 100 Cal bike 200 Cal Row 30 Wall Walk Ups 200 Cal Bike 100 Cal Row

5-4-3-2-1 Turkish Get Up Weighted Pull Up *build over the sets “Fists With Your Toes” 3 Rounds For time 15 Double DB Hang Clusters 50/35s... Read More

Push Press 5×5 “Caddyshack” In 4 minutes Run 400m AMRAP in remaining time 15 HSPU15 Deadlifts 185/125lbs Rest 2 minutes and Repeat 4 sets