E2MOMx12 1 Squat Clean + 1 Hang Clean + 2 Front Squats @ 75-85% of 1 rep max Clean WOD 100 KB swings for time (70/53) ** everytime you break…..
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5 RFT 20 Wall Balls (20/14) 15/12 cal Assault Bike 10 Box Jumps (24/20) 5 Squat Cleans (185/125)
Strength: Push Jerk 3-3-3-3-3 *work up to a heavy 3 rep max* AMRAP 12 3 Bar Muscle Ups 6 Strict Press (95/65) 12 OH Lunges (95/65)
Partner WOD: Teams of 3 150 cal Assualt Bike 75 OHS (135/95) 75 Box Jumps 75 S2OH 75 T2B 75 Front Squats 150 cal Assualt Bike
Strength: Deadlift 5X7 @ 70% For Time 10 HSPU 4 Thruster (95/65) 8 HSPU 8 Thruster 6 HSPU 12 Thruster 4 HSPU 16 Thruster 2 HSPU 20 Thruster
WOD: AMRAP – 24 Minutes 8 T2B 8 Burpees to Target 8 Power Snatch (115/75)
Strength: Back Squats 5×7@ 70% WOD: 3 Rounds 400 meter Run 20 Front Rack Lunges 15 GHDs
EMOM 20 Every 4:00 minutes 1 round DT 12 Deadlifts (155/105) 9 Hang Cleans 6 Push Jerk In remaining time max rounds Cindy 5 Pull Ups 10 Push Ups 15…..
