Warm Up: 400m Run + Mobility + 5 x 5 Pull Ups
Strength: 5 x 3 Push Jerk
WOD:
BUY IN 20 x Burpees
21-15-9
Deadlift (115/70)
Ring Dips
Sit Ups
CASH OUT 20 x Burpees...
Warm Up: 400m Run + 5 x 5 Pull Ups + Mobility
Strength: 6 x 1 Squat Cleans @ 90% 1 rm
WOD: 19min AMRAP
19 x Deadlifts (60/40)
13 x Hang Power Cleans
7 x Push Press
200m Run
...
Warm Up: 400m Run + 3rds 1 x rope climb (long Socks) 5 x Push Ups 7 x V-ups
Strength: 5 x 3 Back Squats
WOD: 4RFT
25 x Double Unders
15 x Burpees
10 x Alternating 1 Arm DB...
