Strength/Skill

Squat Clean
3x3x3x3x3

WOD
7rds of this for time:

10 Power Cleans (135/95 RX)
20 Floor Wipers

5 minutes of “a”
4 minutes of “b”
3 minutes of “c”
2 minutes of “d”
1 minutes of “e”
YOU choose the movements/exercises
15 total minutes (no rest in between movements/exercises)

Rope climb
Row
Pull ups
Wall ball
Box jumps

"Angie"
100 Pull Ups
100 Sit Ups
100 Push Ups
100 Squats

Team Day!!

Bike Level 4+ teammate rows 4 minutes, switch. Total meters rowed is your score
100 Push Ups
100 Sit Ups
100m Sled Push
100m Sled Pull
100 DU's or 400 singles, if partner can't do doubles you both do singles

15min AMRAP

5 Bar Muscle Up
10 Over Head Walking Lunges
15 KB Swings

2 x 5

3 kierrosta:
10 x boksihyppy 50cm
15 x russianswing 16kg
20 x istumaannousu

For time:

150 wall ball shots @ 20 lbs

For time:

5 rounds

5 OHS @ 40 kg
10 BJ

Warm Up:
10 Push Ups
10 Pull Ups
10 Squats
10 Sit Ups
10 Dips

Mobility:
Cavles/ankles on wall
Sit in squat
Shoulders on bands

MetCon:
2 Minute AMRAP (2 minute rest between movements)
1. Double Unders [22]
2. Push Ups [62]
3. Pull Ups [31]
4. Back Squats @ 185 lb. [18]