WARM UP
3rds
10-Muscle clean(bar)
10-lunge
10-HR push ups
20 DU's
STRENGTH
1 sq. clean
1 hang power clean
1 hang sq clean.
6 X’s thru the cycle
progressive load
WOD
5RFT
5-DKB swings(53-35)
6-DKB cleans
7-DKB front sq
20m front rack carry
5-DKB swings
6-DKB cleans
7-DKB front sq
1min rest
eXpress WOD
eXpress WARM UP
WOD
5rds
30 cal A/D
30-Pump sit ups
5-Dead lift (BW)