Warm Up: – In 12 minutes completes in any order:
400m row
30 Mtn. Climbers
20 wallballs @ 20/14
3 X 20 sec HS hold on wall
Strength: – 3 sets in 12 min (Rest as needed)
20 KB farmers carry walking lunges @ “heavy”
WOD: – 3 rounds for time:
12 butterfly pullups
12 strict deficit HSPU @ 4″
12 alt arm KB snatch @ “heavy”
