WOD

Warmup 500m row Good Mornings 30 GHD Situps Foam Roll Skill 1 Front Squat + 1 Push Jerk + 1 Split Jerk from rack Build In complex WOD (0:00-5:00) ARMAP of 5 Pullups 10 Pushups 15 Squats (7:00-13:00) Ascending ladder starting at 5 adding 1 every rd Left Arm DB Push press Right Arm Db Push press DB Walking Lunges DB Thrusters (1 db using both hands to extend)

(15:00-20:00) AMRAP of 5 Pullups 10 Situps 15 Squats