5 rounds Overhead carry Front rack carry Farmers carry *each carry is from rig to rig, use kbs or dbs. WOD 7 rounds 20 second Handstand hold 20 hollow rocks 20 Superman’s 20 sit-ups
5×5 front squats WOD EMOMx15 Min 1: 10 air squats + 5 Power Cleans Min 2: 10 air squats + 5 TTB Min 3: 10 air squats + 5 Push Jerks Repeat sequence for 15 minutes *use 65-75% of your clean and jerk max
Partner wod 2 rounds for max reps: 2 min rower or bike cals 1 min rest 2 min Box jumps 24/20 1 min rest 2 min Thrusters 95/65 1 min rest 2 min Db or kb snatch 53/35 1 min rest
Work the following complex for 15 minutes: Power snatch +squat snatch + ohs WOD EMOMx14 Even: 7 TTB, rest remained of the minute Odd: 7 Power snatches 95/65 then as many burpees as possible