WU
- 10 Shuttle Run
- 10 Push Ups
- 10 Shoulder Taps
- 10 Air Squat
- 5 Empty bar power Clean
- 5 Empty bar shoulder to overhead
STRENGTH
A. (0- 5’)
- 1RM Power clean
(5 - 10’)
- 1RM Hang squat Clean
B. 18 - 16 - 14 - 12
- DB bench press
- Ring row
WOD
For time:
2x
- 20 CAL row
- 20 KB Swing
2x
- 20 CAL bike / Row / Ski
- 20 HSPU / Push ups
2x
- 15 Power clean
- 15 S2O
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