Warm-up:
3 Rounds
100m Run
15 PVC Pass Thrus
10 Wall Squats (slow)
5 Strict Pull-ups
“WOD”
Shoulder Press
5×5 (same weight)
Then
9-15-21
HSPU’s
Back Squats (185/123#)(from ground)
DU’s (x3)(Singles are x5)
Or
“BODY”
21-15-9
Renegade Rows (35/25#)
DB Hang Squat Cleans (35/25#)
Burpee Box Jumps (24/20″)
Then
9-15-21
Alt DB Snatch (35/25#)
Mtn. Climbers (L+R=1)
Jumping Lunges (L+R=1)
