WOD
Strength
E3M x 4 sets
8 deadlifts
12 Banded lat pull downs
10 push-ups
MetCon
E4M x 4 sets:
500/400m row
6 hang power cleans (95/65)(135/95)
8 alt. Front rack reverse lunges (4/leg)
*goal is to maintain the same amount of rest time each round or get faster
*row counts for 1 rep each round
*total is 15 reps per round
Home Workout Option
20min AMRAP
5 push-ups
10 air squats
15 sit-ups
30 double unders