Warm-up: 3 Rounds of Row 250m. 5 Burpee 5 Strict Pull-up 15 Air Squat Dynamic Stretch
Strength: Front Squat/ Squat Clean
60% 4+4×1 65% 4+4×1 70 % 4+4×1
Watch, for some good tips on Toes 2 Bar!!!
WOD: HUSTLE OR BARF
For Time:
100 KB Swings 45/35
50 T2B
EMOM do 5 Burpees
WOD begins with 5 Burpees
Icing: 4X6 GHD Raises