Warm-up: 3 Rounds of 10 Medball Clean, 10 Wallball, 10 KB Swing. Dynamic Stretch
Strength: Back Squat
7 Min. of 3 Reps EMOM
L1: 70% 1RM
L2: 60%
L3: WAW
WOD: ACID RAIN
20 Min AMRAP
3 MedBall Clean 20/14, 3 KB Swing 45/35 3 HR Push-up / (9 Reps Completed)
6 MedBall Clean 6 KB Swing 6 HR Push-up / (27 RC)
9 MedBall Clean, 9 KB Swing 9 HR Push-up / (54 RC)
12 of each / (90 RC)
15 of each / (135 RC)
18 of each / (189 RC)
21 of each / (252 RC)
24 of each / (324 RC)
27 of each / (405 RC)
Go as far as you can go before time expires.
Icing: 20 GHD Raises