WOD

Bench Press 1RM For Time800M Run40 Burpee Pull Ups800M Run

Front Squat 1RM 4 setsAMRAP in 5 Minutes of:30 Wall Balls 20/1425/20 Cal Row20 Sit upsMax 1 Arm STOH 70/50lbs…switch every 5 repsRest 3 minutes

Snack Bar”3 Rounds:400 Meter Run10 Power Cleans (155/105)500/400 Meter Row10 Push Jerks (155/105)

“Iron Lotus” (Team Version)Teams of 3For Time800 Meter Team DB Carry 50/35lbs80/60 Calorie Row60 DB Box Step Overs (24/20)60 DB Thrusters60 Devil Press60 DB Thrusters60... Read More

Deadlift 6×2 @ 80%Strict Press 6×2 @ 80% 3 Rounds For Time400m Run30 KB Swings 24/20kg10 Strict Chest to Bar Pull Ups

Hang Power Snatch 1RM “Power Wheels”AMRAP 3:9/6 Calorie Assault Bike12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3:9/6 Calorie Assault Bike8 Power Snatches (115/85) Rest... Read More

Front Squat 6×2 @ 80%Bench Press 6×2 @ 80% For Time in Teams of 2400M Farmers Carry  32/24kg30 Synchro Bar Facing BurpeesRest until 8M100/80 Cal... Read More

Clean 1RM Barbara5 Rounds20 Pull ups30 Push Ups40 Sit Ups50 Air Squats3 Minute Rest

“Smash Mouth”For Time800m Run21/15 Cal Bike or Row5 Rounds of7 Thrusters 43kg, 7 Pull Ups, 7 BurpeesRepeat for 3 Total Rounds