Warm Up:
Row 250m
Ski 250m
Assault Bike 500m
Stretch & Mobilise

WOD:
7 Minute AMRAP of:
12 Deadlifts @ 50/70kg
9 Hang Power Cleans @ 50/70kg
6 Push Jerks @ 50/70kg

Immediately Into:

5 Minute AMRAP of:
5 Pull Ups
10 Press Ups
15 Air Squats

* Scale WEIGHT as needed
* Scale PUs for Band Assisted or Jumping PU’s, or Ring Rows
* Scale Press Ups to Knees

 

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