10/16/2018
Warm-up
Baseline Warm Up
Run, Row, Bike, or Stairs for 3 Minutes
3 Rounds
10 Hang Muscle Cleans (Light Weight)
10 Push Press
10 Ring Rows
Metcon
Metcon (Time)
5 Rounds For Time
15 Deadlifts (165/115)
10 Hang Power Cleans
5 Push Jerks
5 Pull Ups
10 Push Ups
15 Air Squats


CAP: 21 Minutes