Warm Up
400m jog
Theraband shoulders
Skill
Accessory work
3 x 20 lat raises with dumb bells, front and side
3 x 20 calf raises (toes on plate) holding weight plate
WOD
For time
10-9-8-7-6-5-4-3-2-1
Cleans 135/95 (full depth squat)
Bar over burpees
Post
100 unbroken sit ups
Beg: 2 x 25