WARMUP
CORE : Tabata
-Jumping Jack planks
-mountain climbers
STRENGTH
3 alt sets
1.Weighted strict pull-ups
6 reps 80
5 reps 85
4 reps 90%
2. Max Strict pull-ups
3. 9 seated one arm banded rows/ each
WOD
2:30 on/1:30 off x 3 Rounds:
20/15 Cal ROW /ski
20 Box Jumps @24/20"
in Remaining time Max Reps of unbroken Complex @115/80lb
1Snatch
1OHS
1Hang Squat Snatch
1OHS
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