WOD

10 rounds each 1 : 1 200m run 3 muscle ups ( scale with 2x pull ups or 3x ring row )

amrap 14 1 – 2 – 3- 4 – etc deadlift 135 / 95 front squat 135 / 95 box jump 30 inch

7 x 2 min rounds / 2 min 250m max reps clean and jerk 155 / 105

A. Bulgarian Split Squat 6 x 8 each leg B Amrap 10 7 toes to bar 7 goblet squat 21 double unders

amrap 20 21 calories 15 russian kbs 9 Db bench press

amrap 15 1 clean and jerk 8 toes to bar 12 air squats add 1 cj each round

Mario Cart 3 rounds 500m run 500m row 50 double unders

Deadlift 8 – 8 – 4 – 4 – 4 -2 – 2- 2- 2 partner amrap 12 YGIG 1 – 2 – 3- 4 -etc wall walk 50 ft walking lunge ( lunge stays same )

10 rounds 100m run 10 DB push up to alternating row 50 / 35 10 box jumps 24 / 20

A. Back squat 3 x 10 3 x 5 3 x 3 B. AMRAP 10 1 burpee to plate 1 plate ground to overhead 1 pull up add 1 rep each round