WARM UP
Row 500
3rds of
10 Wallball
5 Strict Pullup
10 V-Up
Dynamic Stretch
STRENGTH
Deadlift, Hang Clean and Jerk Complex
5 Min EMOM
2 Reps DL, HC and Jerk
5 Min EMOM
1 Rep
WOD
GALLUP
3 min. AMRAP
7 DB Thrusters 35/25
7 Pull-ups
Rest 3 min.
3 min. AMRAP
7 Cal Bike
7 Push-ups
Rest 3 min.
3 min. Max Effort
Calorie row
ICING
KOT Jefferson Curl
Ab Tabata