A) Warm up:
500 m row
3 rounds not for time:
5 Skin the cats
10-12 Chest to Bar Pull ups
30-45 second L-sit
B) Every 90 seconds for 12 minutes:
Hang Clean + Clean
C) Back Squat 3 x 10 @ 65% of 1RM
Rest two minutes between sets
D) 8 minute AMRAP:
800 m run
20 Wall balls 20 lbs/14 lbs
