WOD

5 Minute AMRAP:

• 15/10 Calorie Row
• 15-HRPU

5 Minute Rest

5 Minute AMRAP:

• 15-SDLHP (53/36)
• 15-Sit Ups

3 Rounds:

• 10-Front Squats (185/135)
• 20-C2B Pull Ups
• 50-Double Unders

For Time:

• 20-Burpees
• 20-Hang Squat Cleans (135/95)
• 20-Bar Muscle Ups
• 20-Hang Squat Cleans
• 20-Burpees

21 Minute AMRAP:

• 21 Calorie Row
• 21-Ring Dips
• 21-Box Jumps (24/20)
• 21-Power Snatch (75/55)
• 21-Push Press (75/55)
• 21-Ring Rows
• 21-Dead lifts (135/95)

5-5-3-3-3—Back Squat

**Lift as much weight as possible for each set. 

15 Minute AMRAP:

• 50-Double Unders
• 25 Meter Handstand Walk
• 15-K2E

**We will always modify for each individual based on ability. 

5 Rounds:

• 350 Meter Run
• 50 Meter Walking Lunge

For Time:

21-15-9

• KBS (72/53)
• Wall Balls (20/14)

**400 Meter Run after each round