Warm up – 10 Turkish get ups, 25 ring rows
Str-press 5-5-5-5
Wod
200 m run
15 pull ups
20 one arm DB hang power snatch
20 min amrap
Cool down- 5 min foam roll, stretch
Warm up: 800 m run, 100ft Lunges
Strength and Skill: Back Squat 1-1-1-1-1RM
WOD
100 med Ball cleans
100 m lunges w/ball
100 air squats
for time
Cool Down: 5 minute foam roll, stretch