WOD:

#triple threat (15 min Cap)

AMRAP 3

20/14 Calorie Ski or Row

12 Power Cleans 155/105 (135/95) [115/75]

Max Toes to Bar or Hanging Knee Raise; AbMat Sit Up

2:00 Rest

AMRAP 3

20/14 Calorie Ski or Row

15 Toes to Bar

Max Power Cleans 155/105 (135/95) [115/75]

2:00 Rest

For Time

20/14 Calorie Ski or Row

12 Power Cleans 155/105 (135/95) [115/75]

15 Toes to Bar or Hanging Knee Raise

(WELLNESS WOD)

For Time

30 Calorie Row

30 Ab Mat Sit Ups

30 Double DB Hang Power Cleans 35/20s

STRENGTH:

#Power Clean

In 10:00 build to heavy single then

Every 3:00 for 9:00

1 Max Set of HANG Power Clean @60%, 70%, 80% of Power Clean Single

FINISHER:

#ladder drill

AMRAP 7

2 DB Squat Clean Thrusters 35/25s

2 Devils Press 35/25s

4/4, 6/6, etc…