Mondays are the best!
Warm Up:
Run or Row 800m
2 Rounds
12 Air Squats
15 Sit Ups
10 Burpees
Strength:
Complex Time!!!
2 Deadlifts + 2 Power Cleans
5-3-3-3-3-3
WOD:
3 Rounds for time:
15 Pull Ups
12 DB Hang Squat Cleans (50/35#)
Rest 2 Min
2 Rounds
Run 200m
20KB Swings (53/35#)
15 BB Push Press (115/75#)