WOD

Push Press 5×3 @80% 3RM 3x3min AMRAP with 3 min rest between 10 Power Snatches 75/55 10 Bar-lateral Burpees

  Example bear complex  4 Rounds For Time     -5 Bear Complexes 155/105    -50 WB’s

  A. Run every 3 minute run 400m x6    B. “Fran” 21-15-9  thrusters 95/63 pull-ups

Tabata 1min work/:30 second rest  3 rounds  pull-up strict Kb swings tire flip  ring dips  box jumps overs 30/24 HS walking 

  A. “Creep” 5 RFT  30 wall balls 15 front squats 135/95 400m run  

  A. “Nikko”  AMRAPx17 50 double unders 2 rope climbs 10 STOH 135/95   B. cash out 25, 20, 15, 10, 5 situps or ghdsu  pushups 

    A. “Granite Games week 1” 10 amrap 5 hang sq clean 155/105 7 bar facing burpees B. EMOMx10 odd: 3 back sq @75% even: 3-5 seated box jump

  A. “The Seven”7 rounds7 HSPU7 thrusters 135/937 knee elbow7 deadlifts 245/1657 burpees7 kettle bell swings 72/537 pull-ups

A. “Delora” 21-15-9-15-21 deadlifts 205/143 box jumps 100m sprint between each set (4 total) B. Row 10 min row :30 hard :30 easy

A. for time 2000m row 30 clean and jerks @155/105