Warm Up:
Run 400m
EMOM for 5 min
10 Air Squats
10 Sit Ups
Skill:
3 Rounds
20 Single Arm Shoulder Press (dumbbell, can only break once)
Heavy Farmer Carry to end of building and back
30 GHD Sit Ups
30 Back Ext
WOD:
21-15-9 Reps for time of:
Clean and Jerk (135/95#)
Pull Ups
KB Swings (53/35#)
