EMOM 15 min

5 strict pull-ups
10 push-ups
45” wall sit

2 rounds

1500m row
15 rower ovee burbee
Rest 90 sec between rounds

Team of 2
Amrap 30
*50 dB snatch 25 kg
*100 du
*50 wb 13 kg
*30 bfb
*50 hspu
*10 d-ball clean 60 kg

8 x bench press
5 x power clean
4 x jerk

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/*Rx(12)
tabata 8rds :20 work/:10 rest
abmat sit-ups/*ghdsu
rope slams
push ups
or
make up a missed wod from earlier in the week.

3x2 bench/strict press(12)

Finisher
stretch and roll
60 side bends

EMOM8
2 Front Squat

21-15-9
Power clean @ 70kg
Toes to bar

5x5, 3s paus @ 90'

Squat challenge L9. 175lbs, its getting very heavy!! Wow!!

20 Min AMRAP:
50 Double Unders
5 Wall Walks..these kick my butt! Can't get all the way back to the wall with out hurting my back, so I don't.
10 HR Pushups
15 KB swings 1.5/1 pood

10 Minute AMRAP
6 Shoulder Press (65 LBs)
10 Knees to Elbows
100 Flutter Kicks
15 Ball Slams (20 LBs)

Rounds:
4, minus the Flutter Kicks

Prior to the AMRAP, we did our One-Rep Max Bench Press:
185 LBs