Warmup On the board Strength Front Squat WOD 2-16 then 16-2... 15 min to get as far as you can!
4-Push Press 95/55
6-OH Squats 95/55
16-KB Swings (American)
3x 8 strict pull-ups
Or 4x 10 BB bent rows 95/65
Warmup On the board Skill Snatch Positions WOD 4 Rounds
7- Box Jumps
15 min time cap
If you don’t complete within the time cap, your time will be 15 min
3xmax Rep strict Pushups
Warmup On the board Deadlift 1x5 WOD 2,4,6,8,10.... Increasing by every round of
AMRAP in 15 Minutes
DL must be unbroken every round... 100m Run Penalty for every time you break it up in that round. The total run will be completed at the 15 minute time.