WARM UP

3x

Runway inchworms

5 EB Deadlifts

3 EB Hang power cleans

WOD

15 Minute ladder

3 HPC’S RX-135/85lb (61/38.6kg)   ADV-155/105lb (70/47.7kg)

10 DU’S

6 HPC’S

20 DU’S

9

30

12

40

and so on….

STRENGTH & SKILLS

5×3

Tempo Back squats

1st – 3 Seconds

2nd – 4 Seconds

3rd – 5 Seconds