WOD

A.

Gymnastics / Core

B.

Buy in: 50 Toe to Bar

5 Rounds:

15 Cal Bike

15 Cal Row

15 KBS

A.

Push press / Press

B.

4 Rounds:

75 Double Unders

25 Box Jump Overs (24/20)

15 HSPU

A.

Snatch

B.

20 min AMRAP:

400m Run

20 Burpees

20 DB Power Snatch (50/35)

A.

Squat

B.

4 Rounds:

25 Thrusters (45/35)

5 Muscle Ups

32 min EMOM:

Odd: 31 DU + 1 Clean

Even: max rep Burpee Muscle Ups

Happy Birthday Coach K!

A.

Squat

B.

3 Rounds:

30/24 cal Bike/ Row/ Run

20 Box Jump Overs (24/20)

*HSPU

A.

Snatch

B.

5 Rounds:

12 Deadlifts (115/80)

9 OHSquats

6 Hang Power Cleans

A.

Clean

B.

50 Toes to Bar

Remaining time AMRAP:

Box Jump Overs (24/20)

Power Cleans (135/95)

Bar Facing Burpee over Bar

A.

Front squat

B.

3 Rounds:

500m Run

15 OHS

10 Muscle Ups

A.

Push Press

B.

15 min AMRAP:

10 HSPU

20 cal Bike

50 Double Unders