Warm Up
2 rounds
-200 M run
-200 M row
-20 air squats
-5 barbell front squats
-5 push press
WOD
5 rounds for time
-15 cal row
-15 power cleans rest 90 seconds
*each round should be a sprint!
Strength
5 rounds strict press
-10x 55% of max weight
*last round (5th round) max reps. rest between rounds as needed.