05.12.15

WARMUP
400M Run for time
-2:00 scap lax
-2:00 banded squat

FITNESS
1)5x5 DEADLIFT
2)5 ROUNDS
6 RING PUSH-UP
6 BOX JUMP
6 KB SWING
6 GOBLET SQUAT

PERFORMANCE
1)3x3 SPLIT PRESS @ 45
2)4x3 JERK @ 60-65-70-70
3)4x3 CLEAN PULL + CLEAN + SQUAT

WOD
FOR TIME
18-15-12-9-6-3
PUSH PRESS @ 95/55
10-8-6-4-2-1
PULL-UPS