3-6-9-12-9-6-3
SQUAT CLEANS 85/115
BOX JUMP OVERS
PUSH PRESS
RD 1,3,5 &7=RUN 400 MT
RD 2,4,6 =50MT OH WALK WITH PLATE 25/45

3 RDS
3 BAR MU( 3 PULL UPS 3 RING DIPS)
12 THRUSTERS
RX65/95
RX+95/135

REST 2 MIN

3 RDS
6 BURPEES
12 WALL BALLS

ROW 800 MT AFTER

5 MIN STRETCHING
3 MIN SNATCH PROGRESSION

WOD

BUY IN
3 WALL WALKS

4 RDS
10- HANG POWER SNATCH65/95
40 SIT UPS
200 MT RUN

BUY OUT
3 WALL WALKS

5 MIN STRETCHING
3 MIN SNATCH PROGRESSION

WOD

BUY IN
3 WALL WALKS

4 RDS
10- HANG POWER SNATCH65/95
40 SIT UPS
200 MT RUN

BUY OUT
3 WALL WALKS

5 MIN STRETCHING

WARM UP
2 RDS
10/15 CAL BIKE
20 DUBS

WOD
18 MIN AMRAP
24 DUBS
12 FRONT RACK LUNGES55/75
6 TOES TO BAR

5 MIN STRETCHING

WARM UP
200 MT JOG
5 PUSH UPS
5 GOOD MORNING
10 AIR SQUATS

WOD
800 MT RUN
15 D/L 135/185
3 RDS OF CINDY( 5 PULL UPS, 10 PUSH UPS,15 AIR SQUATS)

400 MT RUN
15 D/L
3 RDS OF CINDY

200 MT RUN
15 D/L
3 RDS OF CINDY

1-1-1-1-1-1-1

5 RDS
10 POWER CLEANS 95/135
10 PUSH JERK
SUICIDE RUN