WOD

EMOM 15 Minutes -Switch movements each minute 4 Bench press-Heavy 8-10 Chin ups 8 Renegade Row per arm, Alt Cash out: Burn out Bench Press 70% of part 1 for as many reps as possible  Then…. Grace 30 Clean and Jerks for time 135/93
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15 Min to work to a heavy complex: 1 Snatch + 2 OHS Then… “Super Jackie” – For Time 1000m Row or Ski 30 Snatches, 135/93 15 Ring Muscle Ups
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EMOM 15 Minutes  Min 1: 6 Front Squats (75-80%) Min 2: 12 Db or KB RDL-Heavy Min 3: 8 Lateral facing box step ups per leg (do all on one leg, then all on the other. Keep working leg on box until done.) Use db or plate to add weight Then…. Happy birthday to Ron W! AMRAP 10 Minutes  11 Devil Press 50/35 25 Burpees Over DB 11 SA DB Thrusters 25 Toes to Bar
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Olympic Lifting -2 Cleans + 1 Jerk: work to a heavy Then….Work on your weakness: -Snatch Grip RDL: 3 x 5 Or – Snatch Balance: 3 x 2 Endurance – Happy Birthday Ben! AMRAP 16 11 Burpee Box Jumps 24 Box Step-up and Overs, 50/35 95 Double Unders AMRAP 16 11 Cal Bike 24 KB Swings, 70/53 11 Cal Ski 24 SDHP, 70.53
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In Any Order : AMRAP 10 Minutes  10 Sandbag Deadlift 10 Sandbag Squat 100m Sandbag Carry AMRAP 10 Minutes  1 Snatch Pull + 2 Hang Snatch 155/103 3 Pullovers (Scale 9 knees to elbow) or Ring Muscle Ups 5 Wall Climbs AMRAP 10 Minutes  Ski or Bike AFAP
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