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Warm Up:
-PVC Stretch

- Full Body exercises- Do slow and concentrated movements. Control Breathing

• 15 KB Single Arm Clean and Press- Left
• 15 DB Squat
• 15 KB Single Arm Clean and Press- Right
• 15 DB Russian Deadlift

-Resistance Band stretch



WOD#1: Strength.
-10-8-6-4-2 FOR TIME

• Snatch (75/55)
• Over Head Squat (75/55)
• Handstand Push Up
• Pull Up

WOD#2: Conditioning
-5 min. AMRAP

• 12 Deadlift (155/115)
• 12 Burpees
• Calorie Row (the remainder of time in the 5 minutes)

[3 Minute Rest]

-5 min. AMRAP

• 9 Deadlift (185/145)
• 9 Burpees
• Calorie Row (the remainder of time in the 5 minutes)

[3 minute Rest]

-5 min. AMRAP

• 6 Deadlift (225/175)
• 6 Burpees
• Calorie Row ( the remainder of time in the 5 minutes)

COOL DOWN:
-10 Rounds

• 100 m run
• 100 Jump Rope
• 100 Alternating Waves on Battle Rope

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