Lurong WOD #7

AMRAP in 7 minutes:

6 Handstand Push-ups

8 Kettlebell Swings (70/53)

12 Sumo Deadlift High Pulls (70/53)

Yay Pull-ups

10 Rounds for Time:

3 Weighted Pull-ups (45/20)

5 Strict Pull-ups

7 Kipping Pull-ups

C&J + TTB

3 Rounds for time:

25 Toes to Bar

5 Clean and Jerks (205/125)

The Ghost

6 Rounds for Reps:

1 Minute Row for Calories

1 Minute Burpees

1 Minute Double Unders

1 Minute Rest

Snatch Balance

Snatch Balance

1-1-1-1-1-1-1

Lurong WOD #6

8 Minute AMRAP:

Snatch (95/65)

Toes to Bar

15-15, 12-12, 9-9, 6-6, 3-3, 6-6, 9-9, 12-12, 15-15, 12-12…..

Rope Climb

AMRAP in 15 minutes:

2 Rope Climbs to 15

20 Wall Ball Shots

Run 200 Meters