Monday WOD

Warm-up
Warm-up
Row 500m

Pass Throughs and Banded Pull Aparts

2 rounds:
– 10 Ring Rows
– 10 KB Swings
– 10 Goblet Squats
– 5 (ea arm) KB Push Press

Group BB Warm-Up – 2x
– 5 DL
– 5 Hang Power Clean
– 5 FS
– 5 Push Press

Strength
2 Clean Pulls + 2 Squat Clean + 1 Jerk (7×1 – Ascending)
15 min to find 1RM for day of complex – no drops

Metcon
Metcon
3 Rounds for time of:
21 Wallball Shots 20/14
15 Pull-ups
9 Clean & Jerks 115/80