Warm Up
2 Rounds
250m Row
12 Gob Squats
12 Banded GM’s
8 Lunge to instep
:45 Goblet squat hold
Strength
4×8 Bulgarian Split Squat
:30 One leg wall sit (each)
Performance
12 Minute Cap
Buil to a Max:
5 Touch and Go Power Cleans
6 Front Rack Lunges
Conditioning
12m AMRAP
40-30-20-10
Cal Row
Jumping Lunges
WOD
800m Run
25 Burpee Box Jumps
25 Deadlifts (185/135)
400m Run
15 Burpee Box Jumps
15 Deadlifts
200m Run
10 Burpee Box Jumps
10 Deadlifts