Warmup
8min
1:00 min run
10 banded good morn
10 front squats
10 lunge position strict press
10 upright rows
10 warrior squats
STRENGTH
Clean and split jerks
3@70
3@72
3@75
3@80
3@82 +
Wod
1 mile run
21-15-9
Ctb pull-ups
Burpee box jump over 30/24
Level 2
800 m run
21-15-9
pull-ups
Burpee box jump over 24/20
Bike erg 4000/3200
Row same
Ass 120/90
Ski 2000/1600