WARM UP
30” / 20” x 6 :
- Shuttle Run
- Dead Hang
- Plank
STRENGTH
A. 1’ ON / 1’ OFF unbroken Sets:
- Touch and go power clean and jerk
10 - 8 - 6 - 4 - 2
B. 1’ ON/ 1’ OFF x 4 Rounds:
- 6 Bench press
* Max reps Dips
WOD
For time:
21 - 15 - 12 -9
- Deadlift
- Row / Ski / Assault Bike
* Every set:
* 6 Burpee Bar touch
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