WOD

6x50ft Double DB Walking Lunge For time:5 rounds of Cindy50 Alt DB Snatch 50/355 Rounds of Cindy

15 minutes for:5×12 DB FLoor Press AMRAP 3ME Cal Bike Rest 1 AMRAP 3 ME Burpees Rest 1 AMRAP 3ME Clusters 95/65 Rest 1AMRAP 3ME... Read More

20 mins to: 5×3 Mid Hang Power Snatch @70% AMRAP 20 5 Muscle Ups10 Power Cleans 135/9520 Box Jumps

5 x ME Strict Pull Ups 3 rounds For time: 21 Power Snatch 95/65 (115/75)15 OHS 9 BFB

20 mins to build to and complete:Back Squat 4×[email protected]% EMOM 5 30 Double Unders (or lateral bar hop on bare bar) (50 CTW)AMRAP 5 5... Read More

15 mins to work up to:5×5 Deadlift @ 50% 5 second eccentric, 1 second concentric, 2 second pause. AMRAP 10 10 STOH 115/75 10 Sit... Read More

For time:100 Wallball 100 Cal Row 100 Burpees

20 mins to build up to 5×3: High Hang Squat Clean For time:21-15-9 Hang Power Snatch 75/45 T2B Rest 2 21-15-9 Deadlift 135/95 BFB

5 sets for form of:Max Effort Push Ups 1 min planks For time:50 Seated Strict Press 45/3540 Goblet Squats 55/3530 Turkish Sit Ups 55/3520 Alt... Read More