Warm-up:
10. Cal machine
20 90/90 Switches
10/side fire hydrants
10. Kang squats
10/side windmills Banded 7s
10. Sprawls
Banded 7s
Burgener Cleans
Strength: 5 sets ( every 2:30)
5 Box squats ( just below paralell 75% backsquats)
5 heavy goblet squats
Metcon: 18 min cap
Buy in: 20 GHD Sit ups or 30 Medball situps (20/14)
5 rounds
12 deadlifts
12 shoulder to overhead (115/75)
Buy out: 20 GHD Sit ups or 30 Medball situps
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