Warm Up
Shoulder stretches
7 mins of
7 wall balls
7 jumping jacks
7 push ups
Strength
Deadlift
6 x 3
Building to as heavy as possible
WOD
30 seconds work/30 seconds rest
45 seconds work/15 seconds rest
60 seconds of work
For total reps
Burpees
Toes to bar
Pull ups
Squats
Post
50 V-ups with PVC