Warmup
0-10
bike or row for 3 min
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
bike or row for 3 min
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
WOD
ladder
1-10 hang power clean
10-1 wall balls
1-10 hang power clean
10-1 wall balls
1-10 oh squat
10-1 ball slams
50% of 1rm
