WARM UP
6 min amrap
10-Russian Kb swings
10-lunge
10-ball slam
STRENGTH
squat clean
1-1-1-1-1
Find a challenging
weight to hit 5x1
WOD
5rds
15-cal row or 30 cal A/D
10-wall balls
5-power cleans (185- 125)
then
30-pull ups
clock runs until pull ups are done
eXpress WOD
eXpress WARM UP
WOD
14 min ladder
1-power snatch (135-95)
2-burpee
2-sit ups
add 1 rep every rd
1,2,3..2,3,4...3,4,5..etc for 14min