Warm-up:
Row 500m
Crossover symmetry
10 push ups
15 leg swings
15 squats
10 dislocates
Spider-Man crawl down
Inch worms back
5 burpee pull-ups
Strength:
Five sets of…
Back Squat x 3-5 reps @ 3 sec descend
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2 sec descend
Rest 60 seconds
WoD:
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
Mobility:
Mash and roll body out