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WOD5K Friday (Time)5k Friday Run

WODMetcon (AMRAP - Rounds and Reps)30 minute AMRAP 20 hang DB or KB Clean 10ea arm 20 CFSU 20 Lunges 10ea leg 200m run

WODMetcon (Weight)30 minute EMOM Min 1: 10 KBs Min 2: 10 Burpees Min 3: 40 second plank

WODMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP 20 DB or KB Push Press 10 ea arm 30 DUs/90 singles 40 mountain climbers

WODMetcon (Time)10 Rounds 5 left arm DB Squat cleans 5 Burpees over DB 5 right arm DB Squat cleans 5 Burpees over DB

WODMetcon (AMRAP - Reps)Run 2 miles Every minute on the minute do 10 Air Squats Count your squats