warm up
Row 1 k +:20 sprint/40 chill X 5
Mobilize
15 minutes
A)
Shoulder Press
4 x 10
Push Jerk w
3 sec pause
4 x 5
Ovhd Carry
2 x 50 yards
B) 15 min Clock
:30 on/:30 off for first 10 min
Amrap from 10-15 min.
Elizabeth (Squat Clean)
C) 10 x 5/3 every :90
Muscle up for pretty
D) @ 15 min mark
15 burpee MU for time