Warm up
3 rounds
5 2 for 1 wallballs
5 Nordic curls
5 four part squats
5 banded w
5 banded pull aparts
5 banded angled pulls each way
5 banded shoulder openers
Strength
Complex
5 deadlift
5 hang power clean
5 drop step lunges each leg
5 front squats
5 jerks
WOD
30-20-10
Medball cleans
Pull ups
Calories
