For Time
WARMUP
– 2 Rounds:
60” Double Unders Practice
10 Prisoner Goodmorning
7 Muscle Clean @20/15kg
7 Front Squats @20/15kg
7 Strict Press @20/15kg
WOD PREP
– Squat Clean Fast Review
5 Muscle Clean + Front Squat
rest
5 Power Clean (2” pause catch)
rest
5 Squat Clean (2” Pause Bottom)
rest then
3 Rounds:
3-5 Front Squats (from ground) @climbing to wod weight
WOD
– 4 Rounds For Time:
10 Front Squats 70/50kg
15 Dual DB/KB Push Press @22,5/15kg
30 Situps
TIME CAP: 16min.
RX GOAL: < 13min.
AFTER PARTY
– AMRAP 5′:
10 Dual DB/KB Floor Press
10 Single DB/KB Crush Grip Curl