Skill wu 3RNFT of following exercises: 2/1 rope climbs or 3 hand over hand, 5 light power cleans-increase as you go, 8 light kb swings, 10 walking lunges, 200 run or row (faster each run/row to get cardio kicked in)
WOD – 4RFT
6 Hang Power cleans (155/105)
12 KB swings (24/16)
18 Ab mat s/u
(Time Cap 12 Min)
