strength- deadlift 5-5-5-5-5
21-15-09
bar bell lunges (front rack) 95/65, pull ups
400 m run after each round
Warm Up: 2 minutes mountain climbers, 2 min flutter kicks, 2 min planks
Strength and Skill: split jerk 1-1-1-1-1-1
WOD
3 minutes time cap per round
5 burpees, 200m sprint, 5 burpees
5 rounds