WOD

AMRAP 12: 10 Squat Snatch 135/95 200m Run 5 Deficit HSPU Bench Press 6×3

Deadlift 6×3 5 Rounds: AMRAP 3: 3 Hang Power Clean 6 Push-Press 9 Toe-2-Bar Rest 1 Minute between AMRAPS

AMRAP 10 50 Double Under. 12 OHS 95/65. Shoulder Press 6×3

Back Squat 6×3 For Time: 18 Cluster 75/55 50ft HSW 15 Cluster 95/65. 50ft HSW 12 Cluster 115/75. 50ft HSW 9 Cluster 135/95. 9 Bar Muscle-Up 6 Cluster 155/100. 7 Bar Muscle-Up. 3 Cluster 165/105. 5 Bar Muscle-Up.

Meeting at Florence High School track at 9:00am!

Front Squat 6×5 AMRAP 7: 7 KB Snatch 14 KB Swings 21 Goblet Lunge Men: 53, Women: 35 Rest 2 Minutes 7 Minute Cap: 600m Run 30 Calorie Row Max Reps Burpee-2-Bar

Sled Pyramid 0-1-2-3-2-1-0 Tire Drag 0-1-2-3-2-1-0 Tire Flip 2x50ft Bench Press 6×5

Deadlift 6×2 25-20-15-10-5 Box Jump 24/20. 10-20-30-40-50 DB Snatch 50/35. 100-80-60-40-20 Double Under

4RFT 7 BMU 9 Hang Clean 12 OHS Shoulder Press 6×5

Back Squat 6×5 21-15-9 Power Snatch 75/55 Toe-2-Bar Wall-Ball Shots