Warm Up

500m row or 400m run
-Then-
2RDNS
5 wide grip push-ups, 5 regular push-ups, 5 diamond push-ups
10 single arm Russian KBS per arm (something light)
10 push press per arm with kettlebell
20 PVC Pass through

Strength

Bench Press:
4x6 @ 75%

WOD

5 rounds for time:
12 Deadlifts 135/95
12 wall balls 20/14
9 hang power cleans
9 calorie row
6 shoulder to overhead
6 burpees over the bar

Comment