WOD

12 min AMRAP

12 power clean 95 / 65

12 push press 95 / 65

12 burpees over the bar

10 x 100m Sprints on the minute.

for time

Row 45 calories

15 Power snatch 115 / 75

45 wall balls

30 toes to bar

45 wall balls

15 power snatch 115 / 75

Row 45 calories

4 min EMOM : 4 Squat cleans with 1 split jerk after the last squat clean rep

rest 2 minutes

4 min EMOM : 3 Squat cleans with 1 split jerk after the last squat clean rep

rest 2 minutes

4 min EMOM : 2 Squat cleans with 1 split jerk after the last squat clean rep

rest 2 min

4 min EMOM : 1 Squat clean with 1 split jerk after the last squat clean rep

12 min ABS

3 rounds

15 sec L sit

15 Sec rest

15 sec l sit

15 sec rest

1 min hollow hold

1 min plank

1 min rest

3 Rounds

800m Run

30 KBS 70 / 53

30 Pull ups

( EVA is a girl wod which is usually 5 rounds ! , you are welcome ) .

Scale intelligently, ask coaches for help.

8 Rounds

50 ‘ OH Walking lunge ( 25 ft down and 25 ft back ) 50/ 35 DB or KB

8 HSPU

8 Box Jump Over

20 min CAP