Skill/WU – 3 rNft – Barbell complex (bar only) – 3 reps each of Deadlift – hang power clean – front squat – strict press – push press – OHS – back squat and 3 burpees = 1 round
WOD
For time:
1000m row
50 – Power Cleans – 135/95#
40 – Front Squat – 135/95#
30 – Pull up
20 – Thrusters – 135/95#
10 – Ring Muscle Up – sub 10 burpee wall ball
Time Cap: 30 min
If more than 12 use a 4 min staggered start on the rowers.
