WOD:

Option 1:

Every 5:00 x 5

5 DB Hang Clean & Jerks (Left arm)

5 DB Hang Clean & Jerks (right Arm)

10 Alternating DB Snatch (50/35)

10 Chest2Bar Pull-Ups

15/10 Calorie Bike

Option 2:

Every 5:00 x 5

20 Hang Clean &Press(45/35 barbell)

20 Squat + Reverse Lunges (45/35)

20/15 Calorie Row

Option 1:

3 Rounds

500m Row

12 Front Squats (155/105)(105/75)

21 Box Jump Overs

Option 2:

               20 min AMRAP

50/35 Calorie Bike

50 Sit-Ups

50 Mountain Climbers

50 Scissor Kicks (each side)

50 Plate Hops

50 Plate Twists  (each side)

50 Air Squats