Pre Wod
AMRAP 4
10 KBS
5 BJ's
3 Pull Ups
10 Du's
Strength/Skills
Back Squat
10 Sets x 2 reps
Conditioner
3 RFT
10 Deadlifts 125/85kg
8 HSPU
6 Power Cleans 85/55kg
4 CTB
2 Rope Climbs
Rush Hour
3RFT
500m Row
400m Run
30 Burpees
20 Pull Ups
10 HSPU
BarBell Club
Power Snatch
60/65/70% x3, 75% x1,65/70% x3
Power Clean and Jerk
60/65/70% (3+1),75% (1+1),65/70%(3+1)
Clean Pull
90% 3x4
Back Squat
60/70/80/85%x2, 90% x1
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