250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
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Power Clean & Jerk - 3 + 1 @60%, 3 + 1 X 2 Sets @ 65%, 3 + 1 X 2 Sets @ 70%, 3 + 1 Reps @ 75%
*Only if you get there early or have time post workout.
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Strength: Bench Press 5/40, 5/50, 5/60 *Deload
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WOD: On a 2 Min clock w/ 2 Min Rest x 6 Sets
3 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3 6 Ring Rows L1, 6 Pull Ups L2, 6 C2B Pull Ups L3
9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Max Calorie Assault Bike
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Accessory: Barbell Curls 45/35 lb Bar - 100 Reps for time