-Warm Up-


2 rounds


10 sciatic nerve flosses

5 Turkish get up just the sit-up ea side

10 sumo inchworm+ push up

5 single arm ring rows each side

10 single leg rdls each side use and empty barbell

5 medball cleans



-Strength-


Take a few sets to get warmed up


Then


5 @ 65%

5 @ 75%

Max reps at 85%


*once you stop or take your hands off the bar that set is over


-WOD-


AMRAP 15


5 bench press 185/125

15 wall balls 30/20

1 rope climb (no jump)

200m run