WOD

Warmup 500m Row Squat Therapy Skin the Cat 20 Ring Dips Foam Roll 0:00-12:00

A) Every Other Minute For 12 Minutes: 4 Deadlifts 3 Hang Power Cleans 2 Front Squats 1 Jerk *Building to a heavy complex 15:00-22:00 10 MIN EMOM 5 Pullups/ Ring Rows 10 Pushups 15 Air Squats 25:00-30:00 5 Min Amrap 10 Single Arm Snatches 50/35 15 Abmat Situps