WOD

        Row 500M 50 Box jumps 40 burpees 30 sit ups 40 Box jumps 30 burpees 20 sit ups 30 Box jumps 20 burpees 10 sit ups For time!  

1. Work up to a 1RM strict press 2. EMOM for 10 minutes 3 push presses (135/95) 3. superset tricep band push downs 3×15-20 reps band pull aparts 3×15-20 reps 4. 3 rnds of EVA 800M run 30 KB swings (53/35) 30 pull ups  

  1. EMOM for 10 minutes 3 push presses (135/95)   2. 3 rnds of EVA 800M run 30 KB swings (53/35) 30 pull ups  

1.  Work up to a 1RM Front squat 2. Front squat medley 10 reps @ 30%, 10 @ 40% , 10 @ 50%, 10@ 60%, max set @ 60% 3. 12 minute AMRAP 5 power cleans (135/95) 10 TTB 15 wall balls

1.  Work up to a 1RM Front squat 2. 12 minute AMRAP 5 power cleans (135/95) 10 TTB 15 wall balls

        7×2 pause at the knee snatches heaviest possible 3 sets of weighted pull ups, strict pull ups, max set of kipping pull ups each set consists of not coming off the bar. 3 sets of weighted ring dips, strict, max set of kipping.   Tabata Something Else! complete 32 intervals of

        Tabata Something Else! complete 32 intervals of 20 seconds of work followed by 10 seconds of rest for the following: pull ups push ups sit ups air squat

        7 min amrap 3 toes to bar 3 clean and jerks (135/95) 6 toes to bar 6 clean and jerks 9 toes to bar 9 clean and jerks and continue up the ladder by 3’s until time expires Remember come at 4 30, 530 and 6 30 for the fun!!!

                7 min amrap 3 toes to bar 3 clean and jerks (135/95) 6 toes to bar 6 clean and jerks 9 toes to bar 9 clean and jerks and continue up the ladder by 3’s until time expires Remember come at 4 30, 530 and 6 30

Rest day