Strength
Clean – 5×3 @ 70-85% (1 set every 2 min)
—Your choice between power or squat
Conditioning
Every 2 minutes for as long as possible
1o Burpees (under rig touch PU bar to finish)
10/8 Cal Row
—Add 1 rep every set until failure. Score = total cals.
WOD Notes: (Men) Rd 1 = 10/10. Rd 2 = 11/11. Rd 3 = 12/12, etc. (Women) Rd 1 = 10/8. Rd 2 = 11/9. Rd = 12/10. SC = starts with 8/8 or 8/6 if you’re a girl.
Assistance
Dball March (hold ball in front) – 4×60 sec