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WARMUP

Row 500m

Dumbell Complex (Medium weight)

Complete 3 Rounds NOT for Time:

• 10 Stiff Leg Deadlift
• 10 Bent Over Rows
• 10 Hang Power Cleans
• 10 Push Press

SKILL

Every minute on the minute for 10 minutes

• 5 Chest To Bar Pull Ups
• 5 Push Press (95/65lbs)

STRENGTH

Bench Press 1-1-1-1-1

Weighted Pull-Up 1-1-1-1-1

WOD

‘Kelly”

Complete 5 rounds for time of

• Run 400 meters
• 30 box jumps (24’’/20’’)
• 30 wall ball (20/14lbs)