Category: WOD

Jerk From Racks4 x 2 @ 80% of 1rm jerk Front Squats 4 x 3 @ 80% of 1rm front AMRAP 2 Minutes 7 Thrusters @ 45/357 Pull Ups AMRAP 2 Minutes7 Thrusters @ 95/657 Chest To Bar Pull AMRAP 2 Minutes 7 Thrusters @ 135/957 Muscle Ups *1 Minute rest between AMRAPs

AMRAP – 24 Minutes *50 Calorie Buy-In*3 Full Cleans @ 70% of 1rm clean20 Russian Swings 70/533 Rope Climbs

Full Clean1 Rep @ 90%Hang Power Clean, 2 Minutes Max Reps @ 60% of 1rm clean-1 min rest-Hang Squat Clean, 2 Max Reps @ 60% of 1rm clean Complete 21-15-9 reps for time:21 Deadlifts (225/135)15 Thrusters (135/95)9 Rope Climbs

Barbell Step Ups4 x 16 (8 per leg) @ 50% of your 1rm clean & jerkYTW’s4 x 10 (10# plates or 5# plates) Strict Chin Ups4 x 10DB Box Jumps3 x 8

Complete the cycle 5x:1 Power Snatch + 2 Hang Squat Snatch @ 60% of your 1rm full snatch Back Squat 4 x 5 @ 70% of 1rm back squat Complete for time:50 Turkish Get Ups (right)50 Turkish Get Ups (left)

Power Clean5 x 1 @ 70% of your 1rm Clean Front Squat4 x 3 @ 80% of your 1rm Front Squat Shoulder Press (strict) 3 x 10Set 1 – 115/75Set 2 – 135/95Set 3 – 155/105Complete 600m Row for time

Full Snatch5 x 1 @ 70% (no hook grip) Bent Over Row3 x 8 @ 70% of 1rm Snatch Complete 3 rounds for time:400m Run30 Russian Swings 20 Overhead Squats (75/55)

Complete 4rds for time:800m Run125 Double Unders

Power Clean4 x 3 @ 75%, add weight each setFront Squats – 10 Minutes 1 x 1 @ 90%1 x 5 @ 80% Complete 3rds for time:10 Hang Squat Snatch 10 Bar Muscle Ups(135/95)