Skills

 

 

 

Back squat 5 set x 5 reps @70-75%

 

*between set perform  a complex

 

10 x Dumbbell Lateral Raise

10 x Dumbbell Front Raise

10 x Dumbbell Strict Overhead Press

 

 

 

The WOD

 

 

Complete as many rounds and reps as possible in 12 minutes of:

 

4 x Bar Muscle-Ups/Pull ups

 

6 x Hang squat clean40/30kg

 

8 x Burpees over bar

 

 

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