Warm up:
Warmy+
4×4 of front squat to press, 7 push ups in between sets
Xfit WOD;
21,18,15,12…then back up of;
Hang squat cleans (95/65)
HRPU’s
KB Swings (53/35)
**on rep counts 21 & 15, first rd. run a 400 out on the field. Back up the ladder, run a 400 on 12 & 18 rep counts.
Pull up work;
13,9,8,7,7
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