WOD

Teams of 4!
AMRAP in 25 minutes
Farmer’s Carry
Wall Balls
Rowing
Rest

Hang Power Clean

3 Rounds for time:
20 OH Reverse Lunge
5 Muscle Ups
5 Hang P. Clean

Back Squat

AMRAP in 7 Min:
6 Deadlift
6 Burpee over bar
6 Pull UPs
rest

“Nancy”
5 rounds
400m Run
15 Overhead Squat 95/65

Mid – Thigh Hang Power Clean + Power Jerk

10 Rounds – Every 1:30 on the 1:30.
5 Goblet Squat
10 KB Snatch
12 Cals bike / 8 burpee to target

7 rounds

10 DB Thrusters
10 Pull Ups
400m Run
Rest

1 Bock Clean Pull + 2 Clean

Clean segment pull
4 x 3

4 Rounds
1 lap sled drag bear crawl
15 T2B
20 MB Russian Twist

5 Rounds
8 SA KB High pull
6 KB Walking Lunge
8 SA KB High Pull
6 SA KB Walking Lunge
25 DU’s
400m Row

Power Snatch

AMRAP in 8 Min
2 Shoulder to OH
2 Chest to Bar
2 Box Jumps
Add two reps per round

Front Squat + Jerk
2RM

Romanian Deadlift
3 x 4

For Time:
400m Run with MedBall
40 Wall Balls
40 Single Arm KB Swings