WARM UP:
40 Squats
30 Sit ups
20 Push ups
10 Wrestler rolls
2 min Hamstring stretches
2 min hip chain stretches
STRENGTH:
3×5 Pendlay row (as heavy as possible)
3×5 Snatch grip push press (as heavy as possible)
WOD #1:
10x EMOM, 100m sprints, walk/jog back to re-start.
Rest 5 minutes
WOD#2: 10 min cap
5 rounds;
15 Wall Balls
15 Abmat Situps
15 Push Press (85/65)
