WOD

Every 1:30 x 7:2 Power Snatch + 1 Squat SnatchFor Time:800m Run21-15-9Thruster 95/65Calorie Bike

“The Seven”7RFT7 HSPU7 Thruster 135/957 Knee-2-Elbow7 Deadlift 245/1707 Burpee 7 KB Swings 70/537 Pull-Up

Every 1:15, for 6 Sets:Overhead SquatSnatch Balance 5x1For Time:200m Farmer Carry400m Med-Ball Run600m Run400m Med-Ball Run200m Farmer Carry

Every 1:30, for 7 Sets:3 Power CleanFor Time:100 Double Under (Buy-In)7 Rounds:5 Hang Clean5 Push-Jerk10 Back Rack Rear Lunge5 Burpee Over Bar100 Double Under (Cash-Out)Men: 115 Women: 75

Every 1:15, for 6 Sets:2 JerkBack Squat ladder3RFT50 Air Squat30 PullUp10 Box Jump 30/24

Every 1:30, for 7 Sets: 3 Power Snatch AMRAP 12: 15 Wall-Ball 10 Push-Up 5 Calorie Bike

3 Man Team: 5000m Run 225 Thruster 95/65 *Partition the Reps as needed

EMOM 21: 1: 12 Cal Bike 2: 1x Cindy 3: 1x Norton Complex

EMOM 14 (alternating) 2 Overhead Squat 2 Snatch Balance For Time: 10-20-30-40-50 Single Arm DB Push-Press 50/35 Burpee-Over-DB

EMOM 16: (alternating) 2 Power Clean 2 Squat Clean 2 Hang Power Clean 2 Hang Squat Clean “Annie” 50-40-30-20-10 Double Under Abmat Sit-Up 2 Minute Rest “Bottom Up Annie” 10-20-30-40-50 Double Under Abmat Sit-Up