Warmup

Strength –

OTM x10

Odd- 30 double unders

Even – deadlift 5-4-3-3-1

Starting at 70% increase 3-5%

Wod

25 SU, 25 Cal Assault Bike/row 10 Sandbag Cleans

20 SU, 20 Cal Assault Bike/row 8 Sandbag Cleans

15 SU, 15 Cal Assault Bike/row 6 Sandbag Cleans

10 SU, 10 Cal Assault Bike/row 4 Sandbag Cleans

5 SU, 5 Calorie Assault Bike/row 2 Sandbag Cleans

Xtra x2

30 Glute Bridges (feet up high )

100′ Sandbag Carry (150/100)