WOD
Warm-up
3 Sets
500m Bike
20′ Bear Crawls
5 Burpee Pull-ups
20′ Walking Prisoner Lunges
Strength
Back Squat: 5 Sets to build up to a perfect 3RM
Rest 2-3 minutes between sets
Conditioning
AMRAP in 3 Minutes – 4 Rounds:
500m Bike
8 Hang Squat Clean (95/65) | (135/95)*
6 Bar Facing Burpee
Mex Effort Wallball (20/14)
Rest 90 seconds
*below the knee