EMOM8
1. Row/Ski 8-12cal
2. Wallball x 8-12

EMOM25
1.min DB Shoulder to Overhead x 10-14
2.min Toes to Bar/Knee Raises x 8-12
3.min Dumbbell Snatches x 10-14
4.min Pull-ups x 8-12
5.min Rest

EMOM8
1. 30m Front Racked KB Carry
2. 30sec Prone GHD Hold

3×1@max + kirjaa ka

Barbell Complex for 9min w/ 155#

21-15-9
Double Unders
Pull Ups
Wall Balls 20#

2 Rounds

15 Overhead squats 95/65

25 Abmats

15 Hang power clean 95/65

25 Abmats

15 Hand release push ups

25 Abmats

Suck @ Abmats. Weights Moves were easy

11MIN. TO COMPLETE 4RDS:

80 yard run
8 Log Cleans 115#
8 Double Log Jump Burpees

11MIN. TO COMPLETE:

WEARING 15# WEIGHTED VEST

12 - 9 - 6
Box Jumps 24”
Snatches 95#
then
20 Calorie Row
then
6 - 9 - 12
Box Jumps 24”
Snatches 95#

Pre WOD:
3x3 Front Squats. Hold bottom of each squat for 3 seconds (115#)

For Time
15 squat cleans (95#)
30 pullups
15 squat cleans

Post WOD
4x100m runs

Deadlift 3 RM

20 Minute AMRAP:
5 Handstand Push-ups
10 One legged squats, alternating (did not alternate, did 10 and 10 with band)
15 Pull-ups

I ran 5.3 miles. no watch.