-Warm Up- 

 

2-3 rounds

 

8 reverse lunges

4 partner kneeling  medball throws

4 kneeling jumps/6 jump squats

8 push-ups

 

 

-Strength- 

 

Clean Segment Pull + Clean Pull

 

1-1-1-1-1-1-1

 

-WOD-

 

20 minutes

 

 alt with partner

 

15/12 cals bike

strict pull-ups