Warmup
12/10 cal row, 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobility w coach
Strength / Skill
BENCH: 7x50%, 5x60%, 3x70% + 2 (pause and explode)
Metcon
"8 Rounds for Time - time cap 25min
8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row"
