10192019

Warm-up

3 Steady Rounds
12 Lunges/KB Goblet Hold Lunges/Single KB Front Rack Lunges
12 Hollow Rocks
10 Kip Swings

Strength
Deadlift
5-5-5-5

Conditioning
20 Rounds*
*Partner WOD (Alternating full rounds, 10 each)
Fit:
100m Run
8 Power Cleans (85/55#)
Fit+:
200m Run
8 Power Cleans (115/75#)
Rx:
200m Run
8 Power Cleans (155/105#)

Extra Work
Ski for Time
30-20-10 Calories
1:0.5 Work:Rest ratio