WOD

5x 50ft DB Walking Lunge 

For time:
5 rounds of CIndy 
30 Power Cleans 135/95
5 Rounds of Cindy

20 mins to build to ME Squat Clean 

AMRAP 12
10 Wallball Sit Ups 
2 Shuttle Sprints 

5xME Push Ups 
Superset with
5×12 Standing DB Strict Press 

AMRAP 5 
ME Distance Row  
rest 2 
AMRAP 5  
Lateral Box JUMP overs 
Rest 2 
AMRAP 5 
ME Weighted Box Step Ups  45/25

20 mins to build and find new 1RM Power Snatch

AMRAP 12 
5 T2B 
3 Burpees 
30 Double Unders 

5xME Pull Ups (scale to get at least 10 reps)
Superset with
5×12 Plate Curl

EMOM 10
1 bear complex @ 60% Clean and Jerk

EMOM 10
12 Plate Ground to Overhead 45/25 (55/35)
ME Later Bar Hops

Back Squat 4×4 @ 80% (+5-10lbs)

3 rounds for Reps:
1 min ME Cals Bike
1 min ME Sit Ups
1 min ME ALT DB Snatch
1 min ME Burpees
1 min ME KBS 55/35
Rest 1 min between rounds

EMOM 32
Rotate between:
10 Deficit Deadlifts @40%
10/7 Cals Row
30 Double Unders
:30 Planks

5×10
Sumo Squat @ 50% Back Squat

For time:
21 Power Snatch 75/45
15 Pull Ups
9 OHS
Rest 1
21 Snatch 95/65
15 Pull Ups
9 OHS
Rest 1
21 Snatch 115/75
15 Pull Ups
9 OHS