Warm Up:
3 Rounds
20 Double unders
10 Ring rows
10 Good Morning - #45 bar
10 Over head squats - pvc


STRENGTH:

• Back squat - 75% x 3 x 5
• Clean deadlift - 90% (of clean) x 5 x 3
• Shoulder press - 70% x 3 x 5

METCON:

3 Rounds

400 Meter run

10 Hang power cleans - 135#

10 Wall balls

10 Toes 2 Bar
TIME: 12:10