Warm up

4 rounds

10 deck squats

10 captain Morgan’s each side

60 seconds supinated hang

100′ single arm farmer carry each side


Work to a heavy single of the following complex

Clean pull + hang clean + 2 FS


Amrap 14

10 sh2oh

15 burpee bar hops

20 calories

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s