-Warm Up-


2 rounds


10 Samson lunges

5 lateral step ups

10 banded good mornings

5 goblet squats

10 cals on bike

5 dumbell push press


-Strength-


7 sets


Power clean

Front squat

2 jerks (split or jerk)


-WOD-

For Time:

10-9-8-7-6-5-4-3-2-1


Deadlift

Box jump overs

Hang Clean