WARM UP
3rds
250m row
10-air sq
7-pull ups
STRENGTH
power clean
10 min emom
3 power cleans@ 75%
1rm squat clean
WOD
RD1
200m run
25-pullup
15-P. Clean(135-95)
10-wall ball(20- 14)
45 sec rest
RD2
400m run
20-pull up
12-P.clean(155- 115)
15-wall balls
45 sec rest
RD3
600m run
15-pull ups
10-p. Clean(185-125)
20-wall ball
eXpress WOD
eXpress WARM UP
WOD
emom 15 min
10-cal row
3 dead lift (bw=1/2)