Accessory
3 sets of 10 Barbell rows
3 sets of 10+ strict chin ups(band if needed to get 10 or more)
3 sets of 25 banded sit-ups
3 sets of up to 20 rainbows(start in plank and “rainbow the hips)
WOD
3 min AMRAP
Run 200 m
+Max Burpee box jump overs 24/20
Rest 2 min
3 min Amrap
30 deadlifts 185/125
+Max power cleans 185/125
Score is total Burpee box jump overs + total power cleans