WODs

Ladder, +1 Every round. 12 minutes. Deadlift 100/75 Pull Up (Kipping OK) 1,1 2,2, 3,3 4,4 5,5...

2 Sets of the following: 2:30 minutes: 12 pull ups. (Strictest possible. No Kipping.) ME Push ups, Hand release. Rest 30 2:30 12 Toes to Bar (Kipping ok.) ME Nurpees Rest 30 2:30 12 Box Jumps (H/M) ME Bodyweight Squats Rest 30 (After you run every station once, go right in and run them...

15, 12, 9 reps of: Push Jerk 135 lbs (58/38) Bent Row (58/38) Rotational Ball Slams L+R=1 (25/15 lb med ball.) ...

5 Sets: 2 min AMRAP: 12 Barbell thruster 28/18, 6/6 Jumping Lunges 6 Burpee Pull Ups Rest 60 seconds between set ...

Clock's Ticking (3 mini WODs for Time.) 12,9,6,3 Reps of: (Cut off 5 Minutes.) Thrusters (43/30) Pull Ups Score = Time. (Record on rest.) Rest 2 Minutes after last finish. (5 minute cutoff + 2 min) Then 5 RFT (5 min cut off.) 25 Russian KB Swings 1 Nurpee Rest 1 Min (Record time.) ...

14 Min Amrap 8 Snatch Grip DLs (42/30) 8/8 Overhead Lunges (42/30) Not Split Squats 8 Toes to Bar ...

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