WOD
Primer
2 Sets
5 e/side Cossack Squats https://youtu.be/SNEHrRPfdvI
5 e/side Alt. Bent KB Row
5 e/side Single Arm OH Lunge
Strength
Pause FS + FS: 5 sets of 1+2 w/ 3 sec pause, build each set
Conditioning
For Time:
21 Burpees over Bar
21 Power Cleans (115/80)
15 Burpees over Bar
15 Hang Squat Cleans (115/80)
9 Burpees over Bar
9 Thrusters (115/80)
Extra
Every 90 sec for 6 rounds for times:
100M Sprint
5 Bar Muscle Ups