Warm-up
Sign into Wodify and then spend 2 minutes in Z1
3 rounds for quality, not time
15 squats (round 1 – air squats, round 2 – front squats, round 3 – OHS)
10 push-ups
5 strict pull-ups or 10 ring rows
Mash-up WOD
5 min AMRAP
10 wall balls (20/14#)
10 OtB burpees
10 OHS (95/65#)(75/55#)
Rest 2:00
7 min AMRAP
15/12 cals AB
12 T2B
9 hang power cleans (135/95#)(115/75#)
7 S2OH
Rest 3:00
5 min AMRAP
30 box jumps (24/20”)
20 sit-ups
10 back squats (185/125#)(135/95#)
