Strength:
Barbell Push Press
8,8,6,6,4,4
build to heavy set of 4
Renegade Rows
4x10
WOD:
0-8
8 min AMRAP:
10 Burpee to Pull Up Bar
10 DB Hang Squat Cleans
10/8 Cal Bike
8 - 16
8 min AMRAP:
15 DB Snatches
8 Burpee Box Jump overs
15 HRPU
COMP TRACK
0-8
8 min AMRAP:
10 Burpee to Pull Up Bar
10 DB Hang Squat Cleans
10/8 Cal Bike
8 - 16
8 min AMRAP:
15 DB Snatches
8 Burpee Box Jump overs 30/24
15 Push Press