A. Warmup
5 Rounds
2 Wall climbs into 10 second “nose and toes” HS hold
10 Wallballs 20/14lbs
B. SWOD
Split Jerk
5 @ 60%
4 @ 70%
3 @ 80%
C. WOD
AMRAP 6 Minutes
15 Deadlifts
10 Lateral Bar Burpees
10 Walking Lunges with bar on back 155/105lbs
10 Deadlifts
5 Lateral Bar Burpees
Bar Over Head walk across the pit 135/85
10 Deadlifts
5 Lateral Bar Burpees
Bar on back walk across pit 95/65lbs
With Same bar
30 Shoulder to Overhead
Cash out: 3 x 16 GHD Situps
Coaches assist with reps and ROM.
