For time 100 shoulder to over head 65/45 100 squats (no weight) 100 hang clean 65/45 100 squats nah on the weight 100 sit-ups

Amrap 15 20 (10/side) kb shoulder to overhead 35/little red 10 box step ups 35/little red 20” for all 20 (10/side) kb hang snatch 10 burpees 20 alternating reverse lunges 35/little res 30 sit-ups Lunges: hold kb in the front rack. Fist under chin, elbow tucked.

Create your own day. Post what your workout was.

EMOM 25 1: run 100 meters 2: 10 box overs 20” for all 3: 70 jr/30 du 4: 60 seconds of max reps hang clean 65/45 5: rest. Puke. Cry. Suck it up. Go hard.

For time: 100 walking lunges with kb. 35/little red held however you choose 20 burpees 100 (50/side) kb hang snatch 35 20 burpees 100 sit-ups 20 burpees 100 Russian kb swings 53/35 20 burpees

Please read the note at the end. AMRAP 15 Clean & jerk 155/105 At min 0(to start the wod), min 5, and min 10 run 400m. Rx + 185/135 *please do not exceed your capabilities. You should be able to touch and go at least 2 reps with the weight. This is intended to be […]

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