WOD

Open 20.1 10 rounds for time 8 ground to overhead @ 43/29 kg 10 bar facing burpee

1 Rm Max height box jump Amrap 15’ 3 Power Clean (85% Rm) 6 Diamond push ups 25m Sandbag carry...

Find a 5 rep max squat clean Amrap 7’ 50 double under 7 squat clean @ 52/35 kg

5 rounds for time 400 m run 15 dumbbell push press @ 22.5/15 kg 12 chest to bar pull up

Ship 9 rounds for time 7 squat clean @ 83/61 kg 9 burpee box jump @ 36”/30”

Amrap 20’ 10 strict pull up 15 sumo deadlift high pull @ 30/20 kg 20 push up 40 double under

COMPLEX Every 90” for 10 Rounds 1 Hang Clean + 1 Clean + 1 Front Squat (AHAP) EMOM 10’ 1...

Backsquat 5-5-5-5-5-5 3 rounds of 1’ weighted plank 1’ rest

In a 10’ window For time 30-20-10 toes to bar kettlebell lunge @ 32/24 kg 5’ rest In a 10’...

EMOM 20’ 1 Double Kb Clean and Jerk (AHAP) 25 m Double Kb OH Carry

EMOM 20’ power clean and push jerk @ AHAP

Nasty Nancy 5 rounds for time 15 overhead squat @ 61/43 kg 15 bar facing burpee 500 m run

5 rounds of 2’ on 2’ off 20 dumbbell box step up @ 20/16” max rep dumbbell push press @...

Emom (2’30”) x 10 Rounds 10 double kettelbel front Lunge (AHAP) 10 medball throw ( AHAP) 5 diamonds push ups...

Front squat 1 rep max Time trial 1000m row