WOD

amrap 20 run 250m 10 thrusters 95 / 65 10 toes to bar every round add 2 reps

8 x 2 min rounds 2 min rest Buy in – 18 / 15 calorie row max reps rd 1 – push up rd 2 – wall balls rd 3 – box jump rd 4 – db snatch 50 / 35 repeat

a. 8 x 3 back squat building ( final 3 sets – same weight ) b. cash out amrap 10 10 v ups 10 KBS 70 / 53

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