WOD

Metcon In 10 minutes complete 1 mile run plus max clean and jerk at 135/95 rest 3 minutes in 7 minutes complete 800M run plus max reps power snatch 115/75 rest 3 minutes in 4 minutes complete 400M run plus max thrusters 95/65

OTMx10 3 snatch Row 2000m time trial

For time Row 800M 50 kb swings 53/35 Air bike 100 Calories

Strength 1)  Back Squat 70% 6×6 2) Romanian Deadlift 3×10 heaviest across Metcon 3 rounds for time 7 muscle ups 30 overhead walking lunges 115/75

Strength Push press work up to heavy 3 then 2×3 @90% MetCon for time 40 Box jump overs 24/20 400M run 30 TTB 400M run 20 HSPU 400M run

  For Time: “Soul Searching” – 1200m Row – 1000m Run – 30 Burpees – 30 KB Swings 53/35 – 30 Burpees – 1000m Run – 1200m Row

Back Squat – 9×3 @ 70%   “Full Course Meal” 12min AMRAP – 12 Burpee Box Overs – 8 Front Squats @165/115 – 10 C2B

Find a 5RM Strict Press then 2×5@85% Work OHS Technique (keep light) – 3 Reps x 10 Min EMOM “Gravy” 3 Rounds for Time: – Row 500m – 10 HSPU’s – 5 MU’s

“Stuffing” 7 Rounds for Time: – 3 Power Cleans (225/155) – Scale: 70% 1RM – 5 Burpees – 100 Row Sprint

Teams of 2 For time: 80 Cal on Bike 70 Front Rack Lunges 95/65 60 Burpees 50 Power Snatches 95/65 40 BJ’s 30/24 30 HSPU 20 Muscle-ups 6 Rope Climbs 40 Cal on Bike