5 min AMRAP : No rest Between
20 WBS 9/6 kg
20 DU's(40 Singles)
2 Wall Walks(10 ft Bear Crawl)
3 Burpees
3 Push ups
3 squats
10 Cal Row
10 Sit ups
2 Rig Runs
12 Lunges
12 Push Press 35/20 kg
12 Box Jumps24"20"
10 Ball Over shoulder
30 Sec Rig Sit
EMOM Min 1 : 50 Double Under / 100 Single Skips Min 2 : AMRAP Power Cleans Min 3 : 20 Sit ups Min 4 : AMRAP Hang Cleans Min 5 : 150m Row Min 6 : AMRAP Squat Cleans 2 Mins Rest x 4 Rounds RX: 42.5/30 S
Warm Up: Coaches Pick WOD: AMRAP in 28 mins RXD Option: AMRAP in 28 mins: 400m 21 KBS (24/16) 12 Pull Ups Every 2 rounds: 1 DB Farmers Carry Each (22.5/15) SCALED Option: AMRAP in 28 mins: 400m 21 KBS