750m Row (250 slow/250 medium/250 hot tamale)
Spidermans and air squats
2x
10 KB Deadlifts (one step heavier than your normal)
10 DB Hang Clean and Jerks (light)
100 singles
WOD
9 min. EMOM
1 clean + 4 front squats (HAP) Minute 1
12 burpees Minute 2
12 kb swings Minute 3
- Rest then -
WOD:
Buy in: 100 Double unders
4 rounds
10 push jerks (115/75)
10 goblet squats (53/35)
10 T2b
Cash out: 100 abmat sit ups