WARM UP:
2 Rounds:
- :30 Machine
- 10 Air Squat
- 5 Inchworm
- 20 Skipping Rope
STRENGTH: (in 12mins)
5 x 5
- Bench Press
5 x 5
- Sumo-Deadlift
WOD: (cap20)
5 Rounds
- 12 Deadlifts
- 9 Hang power Clean
- 6 Push jerk
After each round perform:
* 200machine
* 40m farmers Carry