W.U. 

  • SHOULDER CIRCUIT 20 REPS
  • 4 LAPS
  • FOAM ROLLING
  • 2 MINUTE JUMP ROPE
  • 500 METER ROW

M.O.B. 

  • 30 GOOD MORNINGS (BAR)
  • IRON CROSS 15 REPS
  • 30 MILITARY PRESS (BAR)
  • 30 OVERHEAD SQUATS (BAR)
  • 30 POWER SNATCH (BAR)
  • 30 FULL CLEAN (BAR-65LBS)

W.O.D. 

  • 10X3 BACK SQUAT
  • 10X3 CLOSE GRIP BENCH PRESS