WOD

Deadlift 3×3 @ 95% Teams of 2100 Cal Bike75 Synchro Pull Ups50 Synchro DB Snatches 50/35lbs

Strict Press 95% 3×3 Alternate OTM for 9 MinutesStrict Pull ups 8-12Face Pulls 15-30Biceps Curl 8-12 Alternate OTM for 8 MinutesDB Bench 8-10Tricep Ext 10-15... Read More

Hang Power Snatch heavy 2 AMRAP in 18 Minutes60 Double Unders250m Row20 Wall Balls 20/147/5 Ring Muscle Ups

Front Squat 95% 3×3Bench Press 95% 3×3 Nancy5 Rounds For Time400M Run15 Overhead Squats 95/65lbs

Hang Power Clean   Heavy Single 5 Rounds For Time16/11 Cal Bike12 Burpee Box Get Overs 24/208 Strict Deficit HSPU  8/6″

“Piggy Back”Teams of 212 Rounds For Time:12 Alternating Dumbbell Snatches (50/35)12 Lateral Burpees Over Dumbbell12 x 10 Meter Shuttle Run

Deadlift 4×4 @90%Strict Press 4×4 @90% 3 Rounds For Time400M Run100 Ft Walking Lunge 50/35s30 Toes to Bar

In Teams of 2AMRAP in 3 Rounds of:M1: Wall BallM2: Synchro DB Split Snatch 50/35M3: Cal RowM4: Synchro DB Hang Clean & Jerk 50/35M5: Cal... Read More