Warm Up: – 3 rounds NFT
10 rack position lunges @ bar only
10 behind the neck split jerks @ bar only
10 pullups
Bridge sprint
Strength: – Front Squat – 3RM in 20 min
WOD: – 5 rounds for time:
25 wall balls @ 20/14
1 15ft L-sit rope climb
Warm Up: – 3 rounds NFT
10 rack position lunges @ bar only
10 behind the neck split jerks @ bar only
10 pullups
Bridge sprint
Strength: – Front Squat – 3RM in 20 min
WOD: – 5 rounds for time:
25 wall balls @ 20/14
1 15ft L-sit rope climb
