WOD

20 mins to:
5×3 Mid Hang Power Snatch @70%

AMRAP 20
5 Muscle Ups
10 Power Cleans 135/95
20 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 Power cleans 95/65 (115/75)
5 T2B
EMOM 5
12/9 Cal Row or 9/7 Cal Bike (15/12 or 13/10)

No rest between 5 min sets

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 Ups
10 Lateral Bar Hop

Rest 3

AMRAP 10
15 KBS 55/35
10 Alt DB Clean and Jerk 50/35
5 Push Ups

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 45/35
40 Goblet Squats 55/35
30 Turkish Sit Ups 55/35
20 Alt KB Clean and Jerk
10 TGU

20 minutes to work up to and hit:
5 sets of 3 High Hang Power Snatch @ 65% Snatch

AMRAP 4
Thrusters 75/45
Rest 2
AMRAP 4
Cals on the Bike
Rest 2
AMRAP 4
OHS 75/45
Rest 2
AMRAP 4
Cindy