WOD:

#hump day fun

AMRAP 15:

15 Toes to Bar  (Scale to Hanging Knee Raise or Ab Mat Sit Ups)

12 Alternating Front  Rack Reverse Lunges (95/65lbs) Rx+115/75lbs  DB Option 50/35lbs  (6 per leg)

9 Clean and Jerks (95/65lbs) Rx+115/75lbs  DB Option 50/35lbs

BeachFit will do:

AMRAP 15

15 Ab Mat Sit Ups

12 KB Lunges

9 Plate Ground to Overhead 

CASHOUT:

#gymnasty

3-5 x 12 Unbroken Chest to Bar Pull-Ups/Pullups or Ring Rows

3-5 x 12 Push Ups *Options – Knees/Hand Release/Plyo

Pull Set, Push Up Set
Rest as needed between sets