Sumo Deadlifts – work up to your 3 rep max within 20 minutes

WOW Bada Bing - 195 !!!

then…

Cleaning Wall Balls

15-12-9-6-3

Med ball clean followed immediately by a wall ball

Between each set run to north end of alley and back

Warm up, practice, then find 1 rep max on the snatch.  For some, just getting the movement down will be a workout by itself.

Then…

fun with sprints or tire flips

Yeeaaa - tire flips !!!

5 x 5 Back Squat – 85-90% of your max.

We’ll have a little fun metcon afterwards.

25 Hang Power Clean @ 95 / 65

50 Box Jump

25 Push Press

50 Pull ups

25 Front Squat

50 Push ups