Strength  Back Squat 5×5 @ 75% METCON 9 Minute AMRAP 2 Front Rack Lunge 60/40kg 2 Box Jump Over 24/20” 4 Front Rack Lunge 4 Box Jump Over continue to climb the ladder…

METCON Teams of 2 30 Minute AMRAP 40M Wheel Barrow 30 Power Clean 60/40kg 30 Box Jump Over 4 Rope Climbs

Strength  1 RM Deadlift METCON For Time: 100 Thrusters 40/30kg **5 Burpees EMOM **   Post Score Below!!

Strength Strict press 5×5 @80% METCON For time: 3 Rounds 400M Run 20 Shoulder to overhead 60/40

METCON 20 minute AMRAP 8 Strict Pull ups 10 Push Ups 12 Kettlebell swings 24/16kg   Post Scores Below!!

Strength  Back Squat 1×3 @ 80% 3×3 @ 85% METCON 30 Toes to Bar 60 Double Unders 15 Squat Snatch 50/30kg 120 Double Unders 15 Squat Snatch 50/30kg 60 Double Unders 30 Toes to Bar   Post Scores Below!!

Team WOD In teams of 3, For time: Row 2000M 50 Clean and Jerks @ 70/50KG Row 2000M 100 Pull Ups Row 2000M 150 Wall Balls @ 20/14   Post Scores Below!!

Strength  Deadlift 6 reps @ 80% of 1 RM EMOM METCON 3 Rounds For Time: 15 Hang Power Cleans 60/40KG 15 Lateral burpees over the bar

Strength Strict press 1×3 @80% 4×3 @85% METCON EMOM x 12 8 T2B 4 Push press 60/40

METCON ”WARSEN” 4 rounds for time: 27 Wall balls 20/14 16 Deadlifts 100/70kg 8 Burpee Box Jumps 24/20″ 3 Rope Climbs Run 400m