20 min to build heavy:
Hang clean to thruster + Jerk
Fight Gone Bad!
3 Rounds for reps:
1 min Wall-balls
1 min KB Swings 32/24
1 min Box Jumps
1 min Push Press 75/55
1 min Row
1 min Rest
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking
Gymnastics Skill: Toes to bar 3 rounds:10 Cal row10 Box jump overs 10 TTB Post wod strength:Tabata Shoulder to overhead
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