Warm-up (15 min.): 1/2 Tabata of GPU, Medball Cleans, Sit-ups. Dynamic Stretch.
Strength (15 Min.): Squat Clean
BBWU
3×1#@ 65% 3×1@70% 3×3@75%
WOD: THE ARRANGEMENT
With a partner for time:
During each 3 Min segment complete as many reps
as possible with one person working at a time.
GHD Sit-ups
Ring Rows
Toes 2 Rings
OH Walking Lunges 45/25
Icing: Pullup Skill Work and Mobility