GROUP PREP

3 min cardio

10 Air Squats

10 DB Bent Rows

10 Wallballs

2x

Barbell Warmup

STRENGTH

Front Squat

4×5 @ 70%

Clean (Power or Squat)

3×3 – touch and go build to workout weight

WOD

3 Rounds for Time:

20 Wallballs 20/14 (Fit 14/10)

20 Power Cleans 135/95 (Fit 95/65)

MOBILITY

Tspine

POST WOD

200m Run x 4 – Break as needed