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WODWeightliftingBench Press (7x7)I’m back Bitches ?? (AMRAP - Rounds and Reps)20 minute AMRAP 10 wall balls 20/14 10 HRPU 10 cal bike

WODMetcon (Time)20 Hang Power cleans 400m Run 30 Hang Power cleans 400m Run 40 Hang Power cleans 400m Run If not running row 500m RXed 95/65 Anytime you drop the Bar 200m Run or 250m row

WODMetcon (Weight)30 MIN EMOM Min: 1 8 alt dumbbell snatch 50/35 Min 2: 10 Burpees to a target Min 3: 12 Air squats Min 4: 200m run or 250m row Min 5: Rest

WODWeek of Bill (Day 5) (Time)21-18-15-12-9-6-3 Cal row Burpee Box jump24/20

WODMetcon10 minutes of Double under practice Metcon (Weight)10x3 Back squat. Ascending wait between each set 40 double unders. If you don’t have double unders 10/15 cal sprints between sets