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Warm Up:

400 m Run / 500 m Row

10 GHD Sit Ups

10 Strict Pull Ups

10 Toes 2 Bar

10 Knees 2 Elbow

10 V-Ups

Dynamic

 

Strength:

Power Cleans

15 mins to find one rep max

 

WOD:

25 Minute AMRAP

5 Squat Cleans (135/95)

10 Burpees

15 Wall Balls (20/14)

2 Laps (or 200 m Row )

 

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