Warm up :
2 Rounds:
- 200m can machine
- 10 Air Squat
- 5 Inchworm
- 5 Empty bar Deadlift
Strength:
15 Min Work :
- 2 x 5 Deadlift
- 2 x 5 Bench Press
Then Directly into:
20-10-15
- Deadlift
- Bench press
WOD:
For Time :
15-12-9
- Cal Machine
- Wall-balls
Then ..
12-9-6
- DB Snatch
- Box Jumps
Then ..
9-6-3
- DB Step ups
- DB Shoulder to overhead
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