Warm UP
750 Row (250 Easy/250 Normal/250 All the way)
10 Shoulder PT/7V-rolls
Kettle Bell Halo (Video)
10 KB Deadlifts
7540 Wall OH Carry (45/25)
7 Kettle Bell Swings
Demo all Moves then:
Build your bar- Remember the intended stimulus is to keep working so scale accordingly
2 Rounds of:
5 Deadlifts/ 3 Hang Cleans/ 2 Push Press/ 1 Clean and Jerk
WOD
3 rounds of DT @ 105/75
12 deadlifts, 9 hang power cleans, 6 push jerks
then straight into
Half grace
15 clean and jerks at 105/75