W.U. 

  • 4 LAPS OR 1 LAP OUTSIDE
  • 500 METER ROW
  • 2 MINUTES JUMP ROPE
  • FOAM ROLL  
  • GREEN BAND STRETCH

M.O.B. 

  • FRONT SQUAT 8X2

W.O.D. 

    30 MINUTES EVERY 2 MINUTES ON THE MINUTE 15 RDS TOTOAL

    POWER CLEANS AND FULL CLEANS

  • 1ST 5 ROUNDS 5 REPS POWER CLEAN
  • 2ND 5 ROUNDS 3 REPS POWER CLEAN/FULL CLEAN
  • 3RD 5 ROUNDS 1 REP FULL CLEAN WITH EITHER 5 RING DIPS OR 5 PULL UPS OR 5 RING MUSCLE UPS OR 5 BAR MUSCLE UPS