WU
-10 Shuttle Run
-10 Air squat
-5 inchworm to push ups
-10 Sit-ups
-50 Skipping Rope
-20m Bear crawl
-5 Empty bar DL
-5 Empty bar S2O
STRENGTH
A.
5-4-3-2-1
-DL
-Shoulder to overhead press
B.
3x
-12 Seated pull down
-6/6 DB Rows
-12 Pendally rows
WOD
2x
-12 CAL
-9 DL
-6 HSPU
Then..
For time:
-30 Power clean
-30 Pull-ups
-30 KBS
-30 V-ups
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