12-9-7-5
HANG POWER CLEAN 60/40 40/25
STRICT PULL UP
FRONT SQUAT

12-9-7-5
HANG POWER CLEAN 60/40 40/25
STRICT PULL UP
FRONT SQUAT

A1: RDL 3x8
A2: Shoulder press 3x3
B1: Front squat 3x3
B2: Strict Chin ups 3x10

8 rounds on an assault bike:
10 s full throttle
20 s easy

Warmup
3 rounds
10 squats
10 dubs
10 RKBS (light weight)

15 minutes to warmup hang power cleans and prepare equipment.

Team WOD
Teams of 2, both people work at the same time. For example, first 4 Min AMRAP, one person Rows and one person jumps rope. Switch as needed.

6 Minute AMRAP
Calorie Row
Box jumps 24/20
– 2 Minute Rest –

6 Minute AMRAP
Wall Ball Shots (20/14#)
Burpees
– 2 Minute Rest –

6 Minute AMRAP
Double unders
American Kettle Bell Swings (53/35#)
– 2 Minute Rest –

6 Minute AMRAP
Hang Power Cleans (135/95#)
150 Meter Run

Score is total reps

3 Sets Not For Time:

9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
100m Double Dumbbell Farmers Carry @32.5kg's

7RFT

13 deadlift @80kg
7 wall balls @30lbs
7 strict pullups
7 pushups

A.
3 SETS:
30 cal ski
15 DB bench press
10 strict pull-up
15 DB bench press
2 legless rope climb
*3min rest btw sets

B. 10min EMOM:
1. 10 Strict dip
2. 10 Strict chin-up

C. 3 SETS:
10+10 DB bicep curl
10 DB skullcrusher
15 Banded bicep curl
15 Banded tricep push-down
*1min rest btw sets

6x3 strict pull ups

For time:
9 Over Head Squat
10 Bar Over Burpees
6 Power Snatch
10 Bar Over Burpees
3 Squat Snatch
10 Bar Over Burpees
Barbell 60/42,5kg