Warm Up: – 400m medball run
40 squats
30 pushups
20 pullups
Skills: – S/A russian KB swings
50 swings @ 44/26
WOD: – Ring/Matador Dip Ladder
1 on the 1st min, 2 on the 2nd, etc…
REST 4 min
3/4 Bodyweight hang power clean Ladder
Scale: 65% – 75 % 1RM clean
