Warm up
5min Amrap: 10 deadlifts, 10 front squat, 10 pass throughs
Strength
Clean deadlift with pause at knee+ clean pull + power cleanEvery 90secs X 12mins(8sets)
WOD
15min Amrap
1 muscle up/strict c2b/pull up/ring row
3 burpees
6 box jumps
Warm up
5min Amrap: 10 deadlifts, 10 front squat, 10 pass throughs
Strength
Clean deadlift with pause at knee+ clean pull + power cleanEvery 90secs X 12mins(8sets)
WOD
15min Amrap
1 muscle up/strict c2b/pull up/ring row
3 burpees
6 box jumps