Warm Up – 5 mins
Alternating Tabatta
Medball Slams
Medball Overhead Hollow Rocks (20/14)
Strength – 20 mins
Squat Clean Thruster
2-2-2-1-1-1
WOD – 30 mins
5 Rounds
1 Rope Climb
2 Squat Clean Thrusters (185/110)
3 Muscle Ups
4 Pistols (each leg)
200m Run / 50 dubs
Games – legless rope climb
Homework – chest/lats/thoracic spine rolling stretching