Warmup

Core – x3

50 Russian twists

1 min wall sit

Strength

Squat snatch

Every 90 sec

*Set 1 = 2 reps @ 70%

*Set 2 = 2 reps @ 75%

*Set 3 = 1 rep @ 80%

*Set 4 = 1 rep @ 85%

*Set 5 = 1 rep @ 90%

*Set 6 = 1 rep @ 95%

*Set 7 = 1 rep @ 98%+

*Sets 8-10 = 1 rep @ 101%+

Wod

For time :

15 wallballs 20/14

5 rope climbs

5 squat cleans 135/95

15 wallballs

4 rope climbs

4 squats cleans 155/105

15 wallballs

3 rope climbs

3 squat cleans 175/125

15 wallballs

2 rope climbs

2 squat cleans 195/145

15 wallballs

1 rope climb

1 squat clean 225/175