WOD

Snatch + Snatch Balance + OHS

1/4 Back Squat 
5 x 6  

3 x 
10 Weighed Hip Extension
1 Lap Prowler Push

For time:
21, 15, 9
Hang Power Clean
Chest to Bar Pull Ups
Run 800m

Happy Fathers Day Special,
a special request for Super Dad Super Coach, Jason

3 Sets
6 Bench Press
12 Ring Rows

3 Sets
24 Sledgehammer Swings
24 DB Chainsaw Row

5 Rounds:
10 Sandbag Zercher Squats
Lap Parking Lot DBall Carry
3 Tire Flips

Teams of 3!

AMRAP 15 min:
10 Burpees
Fire Hydrant Run

Rest

AMRAP 15 min:
10 Wall Balls
10 RKB Swings

Clean + Front Squat + Jerk

Clean Pull
3 x 3

5 x
Length Weighted Lunge
Lap Backwards Sled Drag

For Time:

Dereks’ Mile

5 rounds
5  Pull Ups
10 Dips
15 Air Squats

1600m Row

1 Clean Pull + 2 Hang Power Clean

AMRAP in 10 Min
2 Power Clean
4 Jerk
8 Box Jumps

Snatch + Snatch Balance + OHS

1/4 Back Squat
5 x 7 Reps

Seated Band Leg Curls
4 x 25

2 Rounds

AMRAP in 3min
15 Box Jumps
250m Row
Max Reps Push Ups

Rest

AMRAP in 3min
20 Wall Balls
200m Run
Max Reps Burpees

Rest

AMRAP in 3min
20 Sit UPs
20 Cal Bike
Max Reps Pull Ups

Rest

Jerk Complex
1 BNK Jerk + 1 Pause Jerk + Jerk

4 Rounds EMOM
Min 1: 5 HSPU
Min 2: Lap Prowler Push
Min 3: 12 KB OH Walking Lunge
Min 4: 20 KB Swings