WOD

In Any Order: EMOM 10 Minutes  5 Back Squats Start at 40% and increase weight each minute AFAP 10 Minutes  Run, Row or Ski as far as possible in 10 minutes  10 Minute Ab Circuit 15 Turkish Sit-ups 25/15lb plate 45s Plank 15 Single Leg Alt V Ups (30total) 10 Minutes  As Many Ring Muscle Ups or Strict Pullups + Ring Dips as possible *EMOM 5 Burpees, including at the start 
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Incline Bench 3×8 Burnout incline Curls Then…. 21-15-9-6-3 Deadlift 225/153 Cal Bike Ring pushups Cal Ski
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Hang Snatch: 2RM THEN…. Every 3 Min for 15 Min…. 300m Run 20 DB Hang Snatch, 50/35 10 Burpees over DB **Scale to 200m Run if unable to complete under 3:00
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Overhead Squat 3×10 Then…. AMRAP 15 Minutes  3 Muscle Ups 5 High Box Jumps  7 Front Squats 185/133-Clean it 200m Run
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Olympic Lifting Snatch (off blocks): 3-3-2-2-1-1-1 Clean (off blocks): 3-3-2-2-1-1-1 Endurance – 36 MIN AMRAP 200m SA Overhead Carry 50 Wall Ball Shots 200m SA Farmers Carry 30 Burpees onto plate 200m SA Overhead Carry 50 Plate Ground 2 Overhead 200m SA Farmers Carry 30 Med Ball Sit-ups
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