Fitness
A. 5 rounds:
30 Wallballs, tough
15 KB Deadlifts, Tough
10 DB Hang power Cleans, Tough
5 DB Push Press, tough
B1. Single arm DB row
3×10-12/side, Rest 45s
+
B2. Russian twist W/ Medball
3×30-45s, Rest 45s
+
B3. DB lateral raise
3×10-12, Rest 45s
Performance
A. 5 rounds:
30 Wallballs (20/14)
15 Deadlifts (115/75)
10 Hang Power Cleans (115/75)
5 Shoulder-to-overhead (115/75)
*25 minute cap
B1. Single arm DB row
3×10-12/side, Rest 45s
+
B2. Russian twist W/ Medball
3×30-45s, Rest 45s
+
B3. DB lateral raise
3×10-12, Rest 45s
