Warm Up:
Run 400m
10 Dips
10 OHS with PVC
10 Super Mans
10 Shoulder Roles with PVC
10 Pull Ups
Run 400m
Strength: Back Squat Find 3RM
WOD:
5 Repetitions of Each is Considered 1 "REP" .....Complete 3 "REPS" then Run 400m or Row 500m. Continue this alternating 2 "REP" and run or row sequence
AMRAP 25 minutes.
Deadlift x5
Hang Squat Clean x 5
Front Lunges R x 5
Front Lunges L x 5
Push Jerks x 5
Back Squat x 5
Man Maker (Squat Thrust +Squat Clean Thruster) x 5
run 400 / row 500
****Weight should be based on the hardest movement ****