WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 


15min to work up to a 3RM hang clean.

10mins to work up to a 3RM front squat 

(Start your first “warm up” set at 10lbs under your 3RM hang clean weight)


3 min AMRAP 

Max calories on the rower 

-Rest 3mins-,

6min AMRAP

21-15-9reps of:

KB snatch, right 35/53

KB snatch, left 35/53


– Rest 3mins –

3 min AMRAP

Strict pull-ups 

Extra Credit

3×10 Glute Ham Raises 

3×10-15 GHD sit ups