WARM UP
3rds
250m row
10-Front rack Double KB sq.
10-pull ups
STRENGTH
find 1rm sq. clean
Then
emom 10 min
3 reps @ 70% 1 rm
eXpress WOD
eXpress WARM UP
WOD
for time
Black Jack
21, 20, 19....1 1,2,3...........
push ups
sit ups
*every 3 min row 250m