WOD
Primer
2 Rounds
10 Straight Arm Band Pulldown https://bit.ly/2DZeQk1
6 ea Quadruped Bird-Dog on Bench https://bit.ly/2YpeZ9d
5 ea Foward to Backward Lunge (fwd+bwd = 1) https://bit.ly/30gBHST
Strength
Hang Power Clean: Build to heavy Single
Conditioning
21-15-9 for time:
Deadlifts (185/125 | +225/155)
400 Meter Run
*scale to 50-60% of 1RM
Extra
Skill/Conditioning
AMRAP in 3 minutes:
Burpee Ring MU
Rest 2 minutes, then repeat