5 rounds In a 4 minute window 500/400 m row 7 backsquats @ 205/155 As many wallballs in remaining time Rest 2 minutes

Strength  10 min EMOM 2 hang squat cleans @ 80%   Really nasty Karen 150 WBs Every 2 minutes starting with zero rx:10 burpees/ scaled 5 burpees -20 minute time cap

Strength  Find 1 rep max snatch   Wod:  Randy w/ DB 75 DB snatches 70/50

Strength:  Bench press 5×5 Wod: 10 rounds 100ft (1 down and back) overhead carry both arms 50/35 8 deadlifts

Korwod: 3rds 15 GHDs 15 Dragon fly’s  15 Rollouts    Wod: Elizabeth  21-15-9 Cleans (squat) 135/95 Ring Dips 

21 min Emom 15/12 Cal Row  8 T2B 12 KB swings 70/53

Strength: snatch 2×2@80 2×2@85 3×1@90 Wod: 12min Amrap  30Dus 5 Snatches 135/95 1 Rope climb

6-9-11-13-15 Devils press 50/35 Burpee box overs 24/20 Pistols each leg 

Strength:  Back squat 12 EMOM 3@ 80   Wod: 3rds 100 DUs 25 C2B pull-ups 

For time  500 m row 40 wallballs 20/14 30 alt DB HC&J 50/35 20 HSPU 100 m overhead walking lunge w/DB 50/35 20 HSPU 30 alt DB HC&J  40 wallballs