WOD

8 / 21 / 24 10 rounds each , rest 1 : 1 200m row 5 bench press

8 / 20 / 24 A. 10 min EMOM practice gymnastics pulling 1 – 3 reps EMOM B. amrap 15 100m run 3 bar muscle ups 10 V- ups

8 / 19 / 24 A. Thruster from rack 3 – 3 – 3 2 – 2 – 2 1 – 1 – 1 B. For time 75 wall balls 1000m row or 800m ski or 800m run

6 rounds 250m run 10 db snatch 70 / 50 3 wall walk

A. back squat 10 – 10 – 10 5 – 5 – 5 3 – 3 – 3 B. Amrap 9 1 – 2 – 3 – 4 – etc burpee toes to bar

8 / 14 / 24 400m run 40 situps 250m run with ball 25 wall balls 100m farmer carry 35/50 KB / DB 10 cal bike / ski

8 / 13 / 24 A. 7 sets building 2 push jerk + 1 split Jerk B. amrap 9 10 – 20 – 30 – 40 – 50- 60 double unders 5 – 10 – 15 – 20 – 25 – etc push ups

8 / 12 / 24 amrap 20 15 cal machine 10 strict pull ups 6 squat cleans 135 / 85

8 / 9 / 24 3 rounds 15 power snatch 95 / 65 50 double unders straight into 3 rounds 15 push jerks 30 situps

8 / 8 / 24 A. front squat from ground emom 5 x 3 reps emom 5 x 2 reps emom x 1 rep B. relay race amrap 10 you go I go 100m 100m suitcase carry 100m medball carry 100m run