Strength Back squat 4×4 @75% METCON 12 Min AMRAP: 5 Power clean 60/40 5 Thrusters 10 Box jump overs 24/20  

Team WOD In teams of 2 30 Minute AMRAP 42 Front Squat Squat 1 mile Run 42 Burpee Pull Ups  

Strength  5×3 Hang Snatch @ 75% METCON 9 Minute AMRAP Climb the Ladder 2 Goblet Squat 24/16kg 2 Handstand Push Ups 20 Double Under 4 Goblet Squat 4 HSPU 40 DU’s 6 Goblet Squat 6 HSPU 60 Double Unders etc

Strength 1 RM Push Jerk METCON DT 5 Rounds For Time 12 Deadlift 70/50kg 9 Hang Power Clean 6 Push Jerk   Post Scores Below!!

METCON 5 Rounds For Time: 400m Run 20 Burpees 500m Row 20 Box Jump

Strength Back Squat 5×5 @70% METCON 3 Rounds 42 Wall Ball 20/14 21 Pull Ups Post Scores Below!!

Team Wod In teams of 2 complete the following for time: 300 Wall Ball 20/14 4000m Run 5000m Row   Post Scores Below!!

Strength  Hang Clean 6×3 @ 75% of 1 RM METCON 3 Rounds for time: 50 Double Unders 20 KBS 24/16kg 10 T2B Post Scores Below!!  

Strength EMOM x 10 mins 3 Push jerk @65% Metcon 8 Min AMRAP 1k row then max burpee over the rower   Post scores below!!    

Metcon Every 5 Minutes for 30 Minutes complete: 10 Deadlifts 140/100 Run 400m 10 Muscle Up sP Post scores below!!