150 Meter Row - 10 KB Swings - 10 Wall Ball
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Strength: Back Squat - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
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Lift/Strength: “Complex” EMOM x 8 - build up
3 Clean High Pulls + 2 Hang Power Cleans + 1 Front Squat
*Advanced Only - 3 Clean High Pulls + 3 Hang Full Cleans
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WOD: E3M x 5 @ blistering fast pace
2 DL - 75/55 L1, 115/75 L2, 155/105 L3
4 Hang Power Clean
6 Front Squat
8 Calorie Row or Bike