Warmup

  • 1 Minute Easy Row (25 s/m)
  • 1 Minute Active Spidermans
  • :45 second Medium Row (30 s/m)
  • :45 seconds Push-ups to Down Dog
  • :30 second Faster Row (35 s/m)
  • :30 seconds Air Squats
  • Barbell Warmup (empty bar)
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats

Strength

Deadlift – 5 sets of 3 reps

WOD

3 Rounds for time

  • 50 air squats
  • 7 muscle-ups (sub 7 pull ups [or 7 ring rows) with 7 box dips)
  • 10 hang power cleans (95lb)