WARMUP
CORE - Tabata
1.leg lifts
2. plank rotations
Strength
https://www.youtube.com/watch?v=R7bsiW84d3c
5 Sets:
3 Moderate Overhead Squats
[After Each Set]:
3-5 Jump Start Bar Muscle-Ups / -OR -DEVIL PRESS
WOD
21-15-9:
Overhead Squats 135 / 95 lb
Chest to Bar Pull-ups
Directly Into...
45 Bar-Facing Burpees
Level 2
21-15-9
Db snatches 50/35
Hang clean n jerks 95/65
Directly Into …
30 bar facing burpees