WOD

27-21-15-9 American Swings 32/24kg 54-42-30-18 Sit Ups Med Ball Step Ups 20/14   24/20″

2 Rounds 3 sets of 15 Toes to Bar 6 Front Squat 155/105lbs 200′ Farmers Carry Rest 5 minutes between rounds

OT4M for 20 Minutes 200M Run 5 Deadlifts 275/185lbs 5 Bar Muscle Ups 

Hang Squat Snatch OT90s 5×5 build OT3M for 10 sets 6 DB Thruster 10 Burpees Lateral over DBs 40 Double Unders or 80 Singles

Bench 1 RM over 15 Minutes For Time: 400M Run 30 Push Ups 100ft Sand Bag Carry (150/100) or 50/35lbs DB Front rack Carry 300M... Read More

Teams of 2 For Time 35 Power Cleans 135/95lbs *Must be 5 Touch n Go Reps at a time 50 Synchro Wall Balls  75 Box Jump Overs... Read More

Back Squat Build to Max in 15 minutes OTM for 24 Minutes M1: 8 Chest to Bar + 20 Double Unders M2: 12 Bar Facing... Read More

3 Rounds 20/15 Cal Bike 10/10 1 Arm DB Row 10/10 Kneeling DB Press “Meet The Press” AMRAP in 18M 21/15 Cal Bike 12 Toes... Read More

4 sets for times 400m run 30 Deadlifts 155/105lbs 20 C2B 10 Thrusters 155/105 400 m run Rest 4 minutes

Hang Squat Snatch 5,5,5,3,3,3…build For Time 40 Bar Facing Burpees 50/35 Cal Bike 20 Overhead Squat 185/105lbs 10 Ring Muscle Ups