WOD

15 min EMOM

1st min: KB Clean + Strict Press x 6-8 reps/side
2nd min: 1-2 Rope Climbs
3rd min: 45s Front Leaning Rest on Hands

*Not meant to be metcon, Choose weights that are appropriate for reps but allow you to have relatively 20-30s rest on 1st and 2nd station.

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10 min AMRAP @ 80% effort

20 DU’s
1-2-3-4-5-6-7….
Strict Pull-up
Ring Dip or Strict Dip

Rest 5 mins

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10 min AMRAP @ 80% effort

10 Air Squats
1-2-3-4-5-6-7….
T2B
Alt DB Snatch @ 55/35 (Adv can go heavier)

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Suitcase Carry

3 Sets x 100ft/side

Sorenson

3 Sets x 30-45s Holds