snatch balance 2-2-2-2 9min 4 burpee bar muscle up 8 deadlifts 70/50 12 box jumps 24/20

kipping tec 12min 200 run or row 20 hollow body rocks 20 grasshopper 20 hip touch 20sec handstand hold mobility

;”ZEUS” 3 ROUNDS 30 wall balls 20/14 30 sumo deadlift high pulls 35/25 30 box jumps 24/20 30 push press 35/25 row 30 cal 30 pushups 10 body weight back squat

Snatch 2-2-2-2 3 rounds 400m run 21 kb swings 24/16 12 toes to bar

”Cindy” 20min AMRAP 5 pull ups 10 pushups 15 squats or ”Mary” 20min AMRAP 5 handstand pushups 10 pistol squat 15 pull ups

10am-12pm open box!! REST AND RECOVER

9am WOD instructors choice

snatch balance 3-2-1-1-1 5 rounds 15 sumo deadlift high pull 42.5/30kg 15 kb floor press 24/16kg

5 rounds 50 double unders 12 kb swing 24/16 1 wall walk kb snatch teq ADV 10-10-10-10-10

10 sand bag bear complex 30/20 10 sand bag over burpees 20 sand bag squat clean and jerk 20 sand bag over burpees 30 sand bag thrusters 30 sand bag over burpees 40 sand bag over shoulder 40 sand bag over burpees