We need a caption for this one!!!
WARM-UP:
2 Rounds of 500m Row , 10 Each Deadlift, Hang Clean, Front Squat, SOTS Press.
Dynamic Stretch
STRENGTH:
Front Squat
Warm-up your Front Squat then
(3/55)4 2 Count hold at the bottom of the Rep
(5/55)2 All reps at normal tempo
WOD: BEAR CAT
10 min. AMRAP
3 Bear Complex 95/65
Max Effort Pull-ups
3 Bear Complex
Max Effort Pull-ups
Continue this scheme until time runs out.
Score is total Pull-ups.
ICING:
Get 30ft of Handstand Walking
KOT – Nordic 10 Reps