WOD

Conditioning 5 RFT 400m run 20 KB swings 53/35 20 pull-ups

Strength Back squat 5×5 60% Conditioning 12 min AMRAP 14 KB snatches 53/35 alt hand 12 Box Jumps 24/20 10 push-ups

Conditioning 20 min AMRAP 700m row 45 pull-ups 30 thrusters 115/85 15 bar over burpee 30 kb swings 53/35

Strength Back squat 3×3 @ 90% Conditioning 3 RFT 30 wall balls 20 HSPU 10 OHS 135/95

Strength Back Squat 4×4 @87.5  Conditioning for time 100 strict press 95/63 when you have to drop the bar 200m penalty run

Conditioning 3 RFT   20 box jumps 24/20 20 deadlifts 155/105 3 sq snatch 155/105  

Conditioning Teams of 2 3 RFT 30 pull-ups 30 burpee box over 20″ 30 clean and jerks 135/95 30 cal row

Conditioning “Manion” 7 rounds 400m run 29 back squats 135/95

Happy Birthday Caleb! Skill/weaknesses or Make up day!

Strength Strict Press 4×4 @87.5 Conditioning 18-12-9 hang cleans 155/105 front squats 155/105