WOD

7 Minute AMRAP

Warm-up
Warm-up
2 Rounds
200 Meter Run/Row
:30 Second Hand Stand Hold
10 Air Squats
Pendlay Warm Up

Weightlifting
Metcon
20 Minute EMOM
1 Snatch + 2 OHS
Lift on the odd Minutes
Add weights each Round

Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
10 Power Snatch 95/65
25 Double Unders

3 Minute Rest

7 Minute AMRAP
10 OHS 95/65
10 Bar over Burpees

Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
10 Power Snatch (75/55)
25 (75 Singles)

3 Minute Rest

7 Minute AMRAP
10 OHS (75/55)
10 Bar over Burpees

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