WU
30”/ 15” x12
-Shuttle run
-Dead hang
-Alternatively v-ups
-Overhead bar hold
STRENGTH
A.
Every 2:30 x4
-5 Power clean
-5 Bend over rows
-5 Push press
-5 Floor press
B.
3x
-10 DB flies
-10 DB pull over
-10 Weighted dips
WOD
Every 3’/ 30” x5
-10/12 CAL
-10 Push ups to renegade rows
*Max reps pull ups /ring row
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