WOD

1 . e2mom x 45 tempo front squats 2-2-12 .8 min amrap8 hang db snatches right hand8 suitcase walking lunges8 hang power db  clean and jerks right hand8 suitcase walking lungesNext round change hand3. 5 min amrap10 db dead lift10

1 . e3mom x 410 bend row + 10 db chest presses2 . 5x5 min, each round is for time and must have 3 minutes and 30 sec time capA. min 0-520 hang power clean + 30/25 skierg caloriesB. min

1 . e2mom x 410 strict press 50-60%2 . 15 min time cap for10 wall walks or 20 pike push ups50m bodyweight walking lunges4x5m hs walk or 10 inch worm walkout or a scale option of hspu50m bodyweight walking lunges10

1  .e1,5mom x 5 1 squat clean  + 1 front squat 70-87,5%2 . in teams of 220 min amrap80 t2b100 alternative db snatches200 du / 300 su300m farmers carry

1 . e3mom x 45 dead stop dead lift 55-70% + 5 weighted pull ups2 . e3mom x 4 - 2 min rest20 db hang power clean and jerk20 pull upremaining time max meters burpees broad jumps

1. E1,5mom x 51 squat snatch + 1 ohs 70-85%2. Tabata 8 sets each exercise20 sec work 10 sec rest1 minute rest between exercisesrowpush upskb swingssit ups

1. E2mom x 45 tempo back squats 2-2-12. 15 minutes amrap 10 box step over with 2 db10 t2b10 hspu

1. E2mom x 410 push press 50-60% + 15 push ups2. In teams of 2200m sled push100/80 cal row100m walking lunges100/80 cal bike100 wall ball

1. E2mom x 55-4-3-2-2 reps back squat 75-90%2.  15 min time cap for21 hang Db snatches right hand21 Burpees over db21 hang db snatches left hand21 burpees over db15 hang db snatches right hand15 burpees over db15 hang db snatches

1. E2mom x 48 dead lift 50-60 %2. 10 min time cap for10 hang power snatches10 bar muscle ups15 hang power clean and jerks20 pull ups20 Thrusters30 t2b3. 6 min amrap for quality10 ring rows10 db lateral raises10 banded triceps