3 Rounds for Time

400m Run

50 Double Unders

25-20-15 Burpees

EMOM 40

Bike cals (40 seconds)

5-10 Strict Pull Ups

12 Wall Balls

5-10 Hanging Straight Leg Raises

Diane

21-15-9

Deadlifts 225/155

Handstand Push Ups

1) Hang Clean 2-2-2-1-1

2) Front Squat 5x3@80-85%

AMRAP 25  with a partner

200m Run Together 

20 DB Shoulder to Overhead

3 Tire Flips

100m DB Overhead Carry

Community Cup Wod 4

2 Rounds for Time (cap 20)

150 Double Unders

100 Air Squats

50 DB Snatches 50/35

5 Rounds Not For Time

8-12 Strict Pull Ups

8-12 Strict Ring Dips

5 DB Single Arm Wide Row

3-5 Wall Walks

1) Build to heavy Clean and Jerk

2) Build to heavy Clean

7 Rounds for Time

200m Run

12 KBS 53/35

12 Wall Balls 20/14

Every 10 minutes x 3

1 Mile Run

 6 Rounds for Time

12 pull-ups 

10 Deadlifts 155/105

8 Hang Power Cleans

6 Push Jerks

Rest 1 minutes between rounds