WARM UP

a. 20:10 x 4 rounds

• SA KB clean – R
• SA KB clean – L
• KGSU

rest 1:00

b. 20:10 x 2 rounds

• alt side lunges
• bird dogs

MOBILITY

1:00/1:00 pvc shoulder stretch on 1/2 knee
1:00/1:00 lying fig. 4
:30 press-ups

STRENGTH

A. Series – 4 Rounds:

• 6.6. barbell front rack lunges
• 8 UH pull-ups
• 10 db curls
• rest 1:00

WOD

For Time

Round 1 – 15 front rack squats
Round 2 – 12 FS
Round 3 – 9 FS
Round 4 – 6 FS
Round 5 – 3 FS

+ (after each round of FS)

:30 row/bike sprint
10 hollow rocks
8 KB strict press
6.6. db box step-overs
:30 row/bike sprint