E.M.O.M. For 10 minutes

3 Push jerk or split jerk

2 Minute rest/weight change

E.M.O.M. For 10 minutes

5 Touch and go dead lift



12 Minute Amrap

40 Double unders

20 Overhead lunges with plate  (45/25)

10 Burpees to plate (must stand up on plate with both feet on plate at the same time) 


Post Wod core

10 sets of 10 seconds of 

Hollow rock